front squat
20 reps. one set
try to go heavier than last time
AMRAP 10 with a partner
alternate each rep. go fast!
https://www.youtube.com/watch?v=iMNnvhg1JcM
Refinery
Before class
rack jerk behind the neck
10 min to find a heavy triple
After class
GHD sit ups – 30-50 reps