10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up - 2-3 Sets then right into work sets
Squat Clean and Jerk - 4 x 2 Reps @ 80% - E2M
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Lift: Warm up - 2-3 Sets then right into work sets
Front Squat - 4 x 2 Reps - E3M - build up
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WOD: 4 Rounds
30 sec Max Double Unders
30 sec Max Box Jumps - 20/14 L1, 30/24 L2, 36/30 L3
30 sec Max Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
90 sec Rest
*The clock never stops - switch stations as fast as possible