Front squat

Warm-up

Not for time

400m run

21 KB swings

12 pull-ups 

sWOD

Front Squat

Advanced: 5 x 5 

NOTE: warm up to a weight to use for all 5 sets. Adequate rest in between. Reps 4 & 5 should feel pretty heavy. 

Novice: 10 x 3

NOTE: Even though you are only dong 3 reps at a time, keep the weight relatively light.  We want to focus on technique here.  *Force the Elbows up at the bottom*Keep your heels down*& Chest up*

WOD

13 Min AMRAP

3 squat cleans @135/95#.   (Novice will do power cleans)

6 toes to bar

9 box jumps @ 24/20"

NOTE: Scale weight accordingly, do not let your ego get your ass kicked and hurt.

Scale for toes to bar is knees to elbows or laying leg lifts.