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Strength/Lift #2 - Front Squat 1/90, 10/65, 8/70, 10/65+, 8/70+
Work up to something pretty heavy for a single, at or around 90%. Pay attention that the 2nd time through the 65% and 70%...hopefully you can go up a little.
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WOD: As Many Rounds and Reps as possible in 15 minutes:
12 Deadlifts - 65/4 L1, 95/65 L2, 155/105 L3
9 Hang Power Cleans - same loads
6 Push Jerks - same loads
15 Banded Pullups L1, Pullups L2, Chest-to-Bar Pull-Ups L3
Ski or Row 25/20 calories
12 Deadlifts - same loads
9 Hang Power Cleans - same loads
6 Push Jerks - same loads
15 Banded Pullups L1, 10 Chest To Bars L2, 5 Bar MU's L3
Ski or Row 25/20 calories
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Optional/Accessory: Single Leg Sorenson Holds - 2 Sets each side - Max Duration