WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3 

Continue up to a 3RM 

Work up to a max 1 clean + 1 hang clean + 1 jerk (any style) 

3min AMRAP

Clean&jerk @ 60% of complex

Rest 3mins

5min AMRAP 

Burpees 

Extra Credit 

4 rounds 

10-15 GHD sit ups 

8-10 good mornings (moderate weight- good form)