Strength 1:

Front squat (build each set)

3-2-1-1-2-3

Strength 2:

Clean from the blocks

8 sets of 2 reps every 60 secs(build to a moderate weight)

WOD:

4 Rounds for Time

• Row 250 meters
• 10 Burpee Box Jump Over 24/20″
• 15 Chest to Bar Pull up

*rest 60 seconds between rounds