A. Front Squat – 2 reps @ 30X1 X 5 sets, rest 2:00

B. Clean and Jerk – 2 reps X 5 sets, rest 2-3:00

Coach’s notes: In front squat keep loads sub max. Ensure strong racked position and speed out of bottom. Post loads for all sets to comments.

As many rounds in 20 minutes: 

5 Burpees

10 Med Ball Cleans

15 KB Swings

Coach’s notes:  Guys use 20# for cleans, gals 14# and 1.5 pood and 1.0 pood respectively for KB swings.  Post rounds completed to comments.