1. front squat+jerks: warm up with 3 front squat + 1 jerk. work up to 65% of best cj and do 3 front squat +1 jerks.....70%x3+1, 75%x3+1x3 sets. (all of these are taking off the rack.
2. sotts presses out of front squat: 3 sets x 4 reps. you select the weight.
3. box jumps x 25 total.
4. chins: 25 total.
1: Snatch: 80%x2x3 reps, 85%x3x3 reps.
2: 3 position clean (1x floor, 1x below knee, 1x above knee): 70%x 2 sets, 75%x 3 sets.
WOD: 7 minute ascending ladder AMRAP:
-20x double unders + 1x power snatch (115#/80#)
-20x double unders + 2x power snatch
-20x double under + 3x power snatch
*Continue the ladder until 7:00 hits the clock.
Conditioning: Complete the following for time:
-3 minute back extension hold (chest parallel to the deck)
*Kicker = any time you break, perform an 800m sprint.