WOD
Strength
Front Squat: 60/3, 70/3, 75/3, 80/3*2-3 sets
Conditioning
In teams of 4, complete 5 Rounds Each:
15 Cal Row
80ft Burpee Broad Jump (40ft down and back)
15 Box Jump Overs (24/20)
Rest Station
The four teammates will each start at a station. Working at the same time, everyone rotates after everyone completes their station. Continue to rotate until everyone has completed 5 rounds.
Extra
Before Class
Snatch: 60/3, 70/3, 80/3, 85/2*3 sets,
then EMOM x 8 min: 1 rep @ 80%
Clean and Jerk: 60/3, 70/3, 80/2, 85/3+1 (3 cleans + 1 jerk) *3 sets,
then EMOM x 6 min: 1 rep @ 80%
After Class
6 sets alternating directions each set – 35 foot Hollow/arch seal roll, try to not use limbs when rolling