5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
4 Rounds of:
1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)
1:00 ME Bar Muscle Ups (scale with c2b or pullups)
1:00 ME AB Work (Complete Different AB exercise each round. Sit up, Med Ball Sit up, V-Sits, Leg Raises)
Bad Ass Mamas