Strength:

Front Squat

5×40%, 5x 50%, 3x 60%, 5×75%, 5×80%, 5 or more x 85%

WOD:

4min AMRAP

8 power snatches (95/65)

10 ball slams (25/15)

rest 4min

4min AMRAP

8 thrusters (95/65)

10 push-up

rest 4min

4min AMRAP

8 front rack lunges total (95/65)

10 reverse burpee