Part 1:
15mins
1 1/4 Front Squat
3-3-3-3-3
The 1ΒΌ squat (from Charles Poliquin) is great for developing strength in the bottom of the clean as well as timing and the ability to recover after a limited eccentric movement. It also emphasizes development of the VMO, which can help better stabilize the knee, particularly in female athletes. The athlete will front squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. These can be performed at a normal tempo or with a bounce.

Part 2:
CrossFit “Open Prep”
EMOM x 20
1st 10:
Even: 6 Deadlifts (275/165)
Odd: 6 Chest to Bar Pull-ups
2nd 10:
Even: 6 Push Jerks (135/95)
Odd: 6 Handstand Push-ups