Strength/Skill: Power Clean + Front Squat 3 x 10 moderate weight Work on form and comfort getting into the full front squat from the power clean. Advanced athletes progress to the Full Clean with heavier weight. WOD: Double Under and Clean Ladder, 6 stations, 3 rounds Each athlete will have 30 seconds to complete 20 x Double Unders and one Clean at the first station. At the end of the 30 seconds the athlete will advance to the next barbell with heavier weight. Complete 20 x Double Unders and one Clean. Everyone will make 3 complete circuits of the ladder. If an athlete cannot complete the weight at that station then he/she will do double unders until time expires for that station. Station 1: (95/55) Station 2: (115/75) Station 3: (135/85) Station 4: (155/105) Station 5: (175/115) Station 6: (195/125) Cool Down: Roll calves, thoracic spine and low back. Pigeon stretch.