Skill/Warm-up-Fast descent, explosive ascent.
Strength: Front Squat 4×3 @ 90% of 1RM or more if your weight feels too easy
WOD: 7 Rounds For Time of
10 Weighted Box Step ups (Same weight as below)
10 deficit push-ups (45 # plates for men/ 35# for women…Hi-temp plates not bumpers)
10 DB/KB Deadlifts (AHAP)
10 DB/KB Push Press (*Same weight as above)