Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.
If you’re new to the barbell movements work up in sets of 3. Start light and increase in small increments. Work up to a moderately heavy load.
AMRAP in 10 Mintues
10 Squat Clean 135/95lbs
15 Box Jump 24/20″
Off Ramp WOD
AMRAP in 10 Minutes of
10 Front Squats (working from the floor)
15 Box Jump