WOD: 11/18/19

Skill/Stability/Strength
1) Front Squat: 1RM in 10 Sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.

2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight

Conditioning 
”DT”
5 Rounds:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)

*12 Minute SOFT Cap

Extra Credit 
Banded Glute Bridges: 4 x 10.