Strength/Skill

12mins to build to a moderate:

3 Rep Back Squat

Partner WOD

AMRAP x 20 MINUTES
Partner 1 - Bike or Rows @ Consistent Effort
Partner 2 - 10 Plate Bent Over Row + 16 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter
**Plate hops, both feet on and off the plate at same time. Think fast feet.

Homework

STRENGTH / CONDITIONING (80%)
20:00 Running Clock

From Min 0 - 12...
AMRAP x 12 MINUTES
12 TTB
12 Box Jump Overs (24/20)
12 Cleans (95/65)

From Min 12 - 20...
3RM Hang Clean

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