WOD
Primer
2 Rounds
20s Pallof Press Holds (athletic stance)
6-8 ea/side SL KB DL (pole assisted)
5 ea/side Box Blast Off’s
Strength
Front Squat: Find 1RM
*Recommended: 50/3, 65/2, 75/1, 85/1 92/1, 97/1, 101-102/1
Conditioning
21-15-9 for time:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
400M Run
Extra
Clean and Jerk: 1 Rep EMOM x 11 min
Each minute: 70%, 75%, 80%, Rest, 75%, 80%, 85%, Rest, 80%, 85%, 90%