Warm It Up
3x
:60 s bike, rower or VC
10-15 lateral banded walks https://www.youtube.com/watch?v=Tb3tBjen5o8
10 therapy squats on wall https://www.google.com/search?client=firefox-b-1-d&q=therapy+squats+on+wall#kpvalbx=_iE7rYZu6MfeqwbkPptuv6Ao17
50 yd single arm OH carry
Strength
In 10 min build to a heavy 1RM front squat (about 90%, leave some room)
5.4.3.2.1.1.
Then 3x3@70% of today’s 1RM
controlled down, quick up
WOD
AMRAP in 7:00
8 single arm DB power clean + OH (4 ea side or alternate L/R on rounds)
20 double unders
8 single arm DB thrusters (4 ea side or alternate rounds)
20 double unders
20 sit ups