Warm-up – skill review of the perfect squat
Strength: Squats – 20 minutes to establish a new 3 rep max back squat. (If your unweighted squat needs work, you get to do some squat therapy instead.)
Then, AMRAP 12 minutes:
- 5 Front squats
- 10 Burpees
- 15 KB Swing
The Pack: 115/75 Front Squat, 24/16k KB
Competitor: 155/105 FS, 32/24k KB
Scaled: 115/75 FS or squat therapy in the WOD, <24/16k KB
