-Warm Up-


2 rounds


10 kossack squats

8 eccentric ankle dorsiflexion

5 lateral step ups

8 single arm russian swings

20 sec table top



-Strength-


Work up to a heavy 2 rep Front Squat with a 2 second pause in the bottom



-WOD-



For time : 10 minute cap


15-12-9-6-3


Hang squat cleans

HSPU