Warm up

Squat and front rack warm up

 

Wod 1

Build to heavy front squat from rack (8 mins)

 

Build to a Heavy of the Complex (8 mins)

– 2 Squat Cleans

– 2 Push Jerks

 

Wod 2

4 x 4min AMRAP

Check in –

20 Ring Dips*

 

Then AMRAP

5 Power Snatch 60/40

5 Bar Facing Burpees

 

Rest 2 Mins Between AMRAP’s

*Scale to HR press ups or box dips