Buy In: Unloaded barbell front squat 10 reps. Partner calf-smash. Hip flexor mobility with PVC, softballs, barbells etc. Pigeon, captain morgan stretch, frog stretch, banded hamstring stretch.
Front Squat: 7 heavy singles progressive loading. Not sure how much you can lift? Let's find out. Make sensible increases in loading of course.
Complete 3 rounds for time of:
10 power cleans
10 reverse lunges w/barbell in high rack postion (5/side)
95#/135# scale it if its too heavy- duh.
12 minute cap.