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
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