WOD
Primer
2 sets:
5 Prone I-Y-T
10 Light standing shoulder ER
5 e/s Plyo side lunge to explode
Strength
Front Squat: Build to heavy single, NO MISSES
Conditioning
AMRAP in 14 minutes:
100M Run
3 Squat Clean Thrusters (135/95)
200M Run
6 Squat Clean Thrusters
300M Run
9 Squat Clean Thrusters
etc….