Warm Up
3 Rounds
12 Pause Squats
6 Reverse Hand Spider Lunges
12 Alt Bird Dogs
6 Plank to Squat
2 Minutes Death Stretch/ side (1:00 low/1:00 high)
Prep (12 Minutes)
1×2 Hang Hi Pull+ 2 Power Cleans+ 6 Front Squats (bar only)
2×2 Hang Hi Pull+ 2 Power Cleans (from floor)+ 4 Front Squats (working up)
2x 2 Power Cleans+ 3 Front Squats (working up)
Front Squat Test:
CrossFit Open 12.1: 7 Minutes Max Burpees
In 7 Minutes: work to a 3 Rep Front Squat from the floor
In 7 Minutes: 3×3 Front Squats from the floor at ~80% of heaviest above
