Warm Up

3 rounds

30 seconds elephant walks
30 seconds assisted squat hold
30 seconds scap pull-ups
30 seconds scap push-ups
30 seconds band hip flexor march right
30 seconds band hip flexor march left
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:30 minute on the minute x 8 rounds

Front Squats x 3 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps several weeks ago

WOD

Competitive:
As many rounds as possible in 20 minutes
30 / 25 cal air bike
15 push-ups
15 air squats
15 hanging leg raises

Performance:
25 / 20 cal air bike
15 knee push-ups or elevated push-ups
15 air squats
15 hanging leg raises

Lifestyle:
20 / 15 cal air bike
10 elevated push-ups
10 air squats or TRX squats