Warm up: 30 air squats
20 pass throughs
30 oh squats
Movement prep: front squats and activation-reach for the stars and scorpions
Strength: front squat- take 10 mins to build to a heavy complex of 1 rep with 5 sec hold at bottom, 10 sec hold at top, 5 sec hold at bottom. Then E2MOM x 6 mins 3 reps at 80% of complex weight
WOD: 5 rnds
20 kb swings
40 doubles
