Warm up: 10 reps of pass throughs at each level of squat(1/4,1/2, full)
movement prep: Front squat: Side squats, squat swingers, leg swings
Strength: Front squat: 15mins 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 15min EMOM
3 x squat cleans
