Strength

Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.  

If you’re new to the barbell movements work up in sets of 3.  Start light and increase in small increments. Work up to a moderately heavy load. 

WOD

AMRAP in 10 Mintues

10 Squat Clean 135/95lbs 
15 Box Jump 24/20″

Off Ramp WOD

AMRAP in 10 Minutes of 

10 Front Squats (working from the floor)
15 Box Jump