Warm Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt

Strength

Heavy Squat Day

Front Squats

7,7,5,5,5,5,5
Clean the bar – no racks
5 second pause at the top of each rep

WOD

2 x 5 minute AMRAP

15 Burpee over Bar
15 BB Power Clean
Rest
15 Burpee over Bar
15 Push Press