Warm-Up

400m Run

then 3 rds

5 Tuck Jump

5 Squat Jump

5 PVC Sotz Press

5 pass thru forward grip

5 Pass thru reverse grip

5 Scap retract

 

Focus:

7 Min EMOM

1 Deadlift

2 Hang Cleans

Jerk Drive

Push Jerk

Split Jerk

 

WOD:  22 minutes

9 min AMRAP

9 Hang Squat Cleans 75/55#

9 Jerks 75/55#

9 Push ups

rest 3 min

6 min AMRAP

6 Hang Squat Clean 95/65#

6 Jerks 95/65#

6 Push ups

Rest 1 Min

3 Min Amrap 

Burpees pull ups

 

Accessory

Strict Pull-ups

4x4