Warm up: 3mins of skipping:
30-20-30
Movement prep: Squat swingers, rolly polys, hip and ankle openers
Strength: Front squat:
18mins to build to a heavy 1rep of
3sec hold in bottom, 6 sec hold at top(tight tummy, glutes switched on) 3sec at bottom
WOD 5min amrap:
40 burpees
Max clean and jerk 60/40
