-Warm Up-


2 rounds


5 single arm push presses with 2 sec pause at the top

10 kossack squats

5 goblet squats

10 eccentric ankle dorsiflexion

5 medball cleans



-Strength-


Work to a heavy single : Front Squat


Something like..


5-5-3-3-1-1-1-1



-WOD-


8 minute cap


20-10


Front squat

Jerk