Strength: Pause front squat (2 sec pause at parallel) 4,4,3,3,2,2 Building to heavy.

WOD:

10 min AMRAP (40% of 2 rep) 2 FS 2 front rack reverse lunge 4 FS 4 front rack reverse lunge 6 FS 6 front rack reverse lunge And so on

Comp Rx:

1. Power Snatch 3-Position Power (High Hang, Knee, Floor) 1 Set @ 65% 1 Set @ 70% 3 Sets @ 75%

2. Conditioning 27-21-15-9: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row