Warm up
3 Rounds
Row 250
90 Seconds Couch Stretch each leg
20 Air squats

Strength
Front Squat
4,4,4,4,4+

Build from 65 percent to 80 percent
Last set is as many reps as possible

Wod-
12 Minute Ladder
1 Power clean 185/135
30 Doubles or 60 singles
2 Power Clean
30 Doubles
3 Power clean
30 Doubles.

Continue and add 1 power clean every round