Strength
Dead Stop Front Squat- from bottom
8x1 starting @ 50% and building over 8 sets
CFL 8x3 reps moderate weight for perfect form
WOD
For time
800m run
50 thrusters (45/35)
30 C2B pull ups
CFL
run/row
50 thrusters
30 ring seated pull ups or bands
Dead Stop Front Squat- from bottom
8x1 starting @ 50% and building over 8 sets
CFL 8x3 reps moderate weight for perfect form
WOD
For time
800m run
50 thrusters (45/35)
30 C2B pull ups
CFL
run/row
50 thrusters
30 ring seated pull ups or bands