Strength – Front Squat – Every 2 minutes for 10 minutes – Work to a challenging weight and the complete 5 reps every 2 minutes with a 3 count decent, 3 count bottom position hold, and explosive ascent. Follow this with every 2 minutes for 10 minutes of 1o/15 C2B pull-up.
WOD
For time:
15 – 12 – 9
Hang Squat clean – 135/95#
Hand Release Push-up
200 meter run between rounds