Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 80% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 80%.
Strength: Front squat - 3 reps x 10 sets @ 80% 1 RM.
*No more than 2 minutes between sets.
Work Capacity: Complete 5 rounds for time of the following...
5x power snatch (115#/85#)
10x WTD barbell step ups @ 115#/85# (5 each leg and use a 20in box)
15x pull ups
Core: 50x WTD sit ups (45#/25#)