Warm Up

3 rounds

30 second ankle stretch
30 seconds arm circles
30 seconds med ball squats
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds deep lunges
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x7 rounds

Front Squat x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive:
5 rounds for time
20 push-ups
20 pull-ups
20 pistol squats

Performance:
5 rounds for time
20 elevated push-ups
20 jumping pull-ups
20 assisted pistol squats or lunges

Lifestyle:
5 rounds for time
12 DB bench press (25 / 15)
12 ring rows
12 lunges