Warm-up
Front squat prep
500m row, 400m run or 2:00 on a bike
3 rounds
10 KBS
10 goblet squats
10 push-ups
Mobility
Barbell smash your quads
Couch stretch
Spiderman
Strength
Front squat – find a 5RM + 1×5@90%
WOD
“23 pairs”
4 rounds
10 clean and jerks (135/95#)(115/75#)
400m run
Challenge
Coaches choice
