Pre WOD
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
WOD
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
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