WARM UP

3:00 on a Machine

Then 3 Steady Rounds

25’ Duck Walk

 3 Explosive Broad Jumps

 10 In-place Light Reverse Lunge Steps

 5 Strict Pull Ups

:15 STRENGTH

Front Squat
2×15
SECOND set is AHAP, 60%-70% or 1RM

:35 WOD
FOR TIME
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU

Target Score:  7 Min

Time Cap: 12 Min

:55 COOL DOWN

Seal

Lizard