WARM UP
10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order
clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2
WcG Sprint
15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65
3rds 50 situps 50 dips
