Spend 2 minutes in Z1
Then, 2 rounds w/a barbell
5 good mornings
5 back squats
5 strict press w/stretch at the top
5 straight leg deadlifts
5 hang cleans
5 front squats
Front squat prep – quads, ankles and front rack
A1. Front squat – 3×5 AHAP
A2. T2B – 3 strict sets of 6 to 10
*having a partner hold your back is the best way to stay as strict as possible. Remember, that the hanging toe raises even to parallel are a great way to build your strength in this movement. Adding a pause at the top will make the movement even more difficult without requiring the you to increase your ROM.
15 min AMRAP
50 walking lunges
30 power snatches (95/65#)(75/55#)
A twisted version of Jackie. Snatches are from the ground and should be medium weight. You shouldn’t be thinking unbroken, but that would be badass.