Warm-up

3 Sets For Quality:
8 Single Leg KB RDL
30s KB Russian Twist
10 Alternating Pause Pistols / Box Step-Downs

Strength

Build to heavy 15s Overhead/Front Squat Hold
-focus is on maintaining positions and tension

Work

“Check The Box”

18 Minute AMRAP:
Buy-in: 2000/1800m Row / 1600m Run
THEN:
Max Rounds With Time Remaining:
2 Power Snatches/Cleans @ 135/95
4 Overhead/Front Squats @ 135/95
8 Box Jump Overs @ 30/24

Home/Outdoor

3 Rounds:
400m Run
6 Alternating DB Snatches / Barbell Hang Power Snatches
8 Goblet/Front Squats
10 Jumping Air Squats