A) Strength: (5 – 10min) Warm up for B by doing heavy 2 rep Front Squats, go heavier until your squat speed slows down, then stop and move on to B. (NOT a 2 rm)
B) Trunk work: (5 min) load up a bar with 75 - 100% of your 1 RM front squat, Starting from the rack, take a step back, and just stand, and hold the front rack for as long as possible. 3-5 attempts, if holding longer than 30 seconds, add weight
C) Oly: Take 15min to find a 1rm Clean and Jerk
D) Metcon: (Open wod 13.4): 7min AMRAP, 3 clean and jerk, 3 ttb, 6 clean and jerk, 6 ttb, 9 clean and jerk, 9 ttb etc. increasing by 3 until time runs out. 135/95
