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1. front squat: 10 sets of 3 reps at 78%
2. back squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps
3. pull ups or chin ups x 25 reps
1) Squat clean + jerk - 10 rounds, every 90 seconds, perform 1x squat clean + 1x jerk. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
2) Push press - Work up to a 1 RM.
WOD: Complete 21-15-9 reps for time:
Buy in = 40x unbroken double unders
Burpees over barbell
Buy out = 40x unbroken double unders
Conditioning: 4 rounds - Every 5 minutes, complete 1x1000m row.