WOD
Warm-up
2 Sets
15-20 Anterior Tibialis Raises
10 Russian Baby Makers
8 Knee Over Toe Split Squat e/leg
20′ Burpee Broad Jump
Russian Baby Makers: https://youtu.be/g0LeYOeGB4M?t=70
Clean Warm-up/Progression
Strength
15 Minutes to find 1RM for 1 Clean (full squat) + 1 Paused Front Squat
(definite pause at the bottom of the front squat)
Conditioning
AMRAP in 9 Minutes:
2-4-6-8-etc…
Chest to Bar Pull-up
DB Thruster (50/35)
DB Burpee Box Step Over (20″)