Warm Up
Foam roll quads and calfs

3 Rounds
30 Mountain climbers
10 Ring rows
1 Length OH plate Duck walk (scale no plate)

Skill
10 minutes

Go through the skills of a front squat
– Full grip
– Elbows high
– Vertical body

Strength
FRONT SQUAT
Every 90s
Front Squat @ 60%

10 reps x 4

*Controlled reps. 2s down. 1s up

Metcon
CF.18.10.17
For time

30/20 Cal AB*
30 Hang Power snatch 45/30
30 Cal AB
30 Hang power clean 45/30

*Schwinn 50/35
Scale weight as needed.