STRENGTH/SKILL

A. 5 Sets:

Back Squat;

Sets of 4 reps, build to tough set between 80-85% of 1RM

F: 6-8 reps; 21x1 tempo

P/S; build to moderate

rest 2 min after each set

WOD

B. "Burning Rubber"

For Time:

15-12-9, reps of Power Clean + Burpee

F: 20-15-10;

Slam Ball + Burpee or 2DB Power Clean P: 115/75#

S: 155/105#

Lactic Power - Short Burner;

Push to minimal breaks/High Effort #thenasty

Ideally unbroken & fast