Strength:  Front Squat to a heavy 6 then hold that weight for a set of 4

WOD:  18 – 15 – 12 – 9 – 6 – 3   Wall balls

4  –  4  – 4  – 4  – 4 – 4  TTB

3 power or 2 squat snatch after each round

 

Work on your positions from weightlifting class!  Move a good weight but not so heavy as to have form  breaks.