WOD

Strength

Front Squat: every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/2, 85/3, 90/2, 85/3

Conditioning
14 min AMPRAP:
10 Toes to Bar
5 Hang Squat Snatch (115/75)
200M Run

Extra

Snatch: Blocks @ knee: 7 sets of 2 working to heavy double
rest 90 sec

Push Press: 8 min to establish 1RM

Cooldown (post workout)
3 Rounds:
400M Jog
30M Walking Sled Push (step heel to toe)