Strength – Semi or Full Squat CLEAN HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds in the OH Position) 4×1, Every 90 seconds
WOD: 4RFT – 20 min cap
10 SEMI OR FULL SQUAT Cleans (185/125)
10 Front Squats (same weight)
25 ABMAT Sit Ups
*Do a 5th round if you complete the 4 rounds under 15 minutes