A. Warm-Up
Run 400m
3RFT – 15 air squats, 10 push ups, 5 pass throughs
 
B. Weightlifting:
Clean and Jerk – 20min to Heavy Single
 
C. WOD:
3 RFT –
21 Front Squats (50% above)
21 KB Swings (53/35)
 
*Note: RX+ UB KB swings
 
D. Post-WOD Recovery:
Quad Foam Roll