Warm up
3 Rds
20 leg swings front/back
20 leg swings side/side
10 dead bugs
10 moose antlers
30 seal jacks
Strength
Front squat
8×4
Pause on reps 1+3 for 3 seconds
Wod
8 rounds
Each for time
5 Hang cleans
Sprint
Warm up
3 Rds
20 leg swings front/back
20 leg swings side/side
10 dead bugs
10 moose antlers
30 seal jacks
Strength
Front squat
8×4
Pause on reps 1+3 for 3 seconds
Wod
8 rounds
Each for time
5 Hang cleans
Sprint