Skill:  Back & Front rack front lunges from rig, Put bar on back – 5 steps out, drop bar off back, turn around clean bar, Front rack position – 5 steps back to rig & rack bar: Wts: 65/95, 75/105, 85/115, 95/135, 115/145. 5 sets per athlete work with similar abilities today.

W.O.D.  Tabata: 20 sec work/10 sec rest 8 rounds of each: HR push ups, sit ups, box jumps, strict press 45/35