Training of the Day
TUT Front Squat
6-6-6-6 @ 45-50% 1RM
6 down, hold at 90 for 2-3, drop through the hole and up.

then
AMRAP 12 minutes
5 L-pull ups
5 HIGH box jumps
5 HEAVY KBS

Competitor supplement
3 cleans from the box, following the third clean do 2 Power Jerks, OTM X 4 minutes
then 2 clean from the box / 3 power jerk, OTM X 4 minutes

weight is light enough to go FAST. Think 60ish % of C&J 1RM