Strength Development:

Front Squats

 

5 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1

·     Add weight each set

·     Working to heavy

 

WOD

 

22 Minute AMRAP

 

·    9 Dumb-bell Snatches (RX 22½/15 Kg)

·    6 Box Jumps (RX 24”/20”)

·    3 Ring Muscle-ups OR 9 Toes-to-Rings