Warm Up: 3 steady rounds Row 10 cal 10 x muscle clean + jerk 10 x swings on the rig

Primer: banded squats, banded glute bridges, ankle pulses, wrist stretches

Skill: Front Squats 3 reps @ 80% 1 rep @ 85% 3 reps @ 80% 1 rep @ 87% 3 reps @ 80% 1 rep @ 90%

WOD: 3RFT 21 cal row 15 pull ups- sub ring rows 9 power snatch 135/95 or 95/65

if time remains do hollow holds 6 x :15 on :45 rest