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
Full Clean and Jerk 3 x 3 Reps @ 75% - E3M
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Lift: Warm up 2-3 Sets then right into work sets
Front Squat - 4 x 10 Reps - E3M - build up
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WOD: 6 Min AMRAP
10 DU's or Attempts L1, 20 DU's L2, 30 DU's L3
5 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
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Extra Credit: 500 Meter Row
Rest 1:1 Ratio
500 Meter Row