Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

5 split jerks w/empty bar

10 ball slams

25 du’s or crossovers

Strength:

Front - back squat complex:

5 sets on the 2 min:

3 front squats+5 back squats.

65-75% of front squat max

Perform 3 front squats then rack the bar, immediately pick up bar on back rack and perform 5 back squats.

Workout:

12 min AMRAP

6 Split Jerks 95/65, RX+115/75, RX++135/95, RX+++155/105

12 Ball Slams 30/20lb

36 DU’s or 20 Cross overs