-Warm Up-

 

10 bootstraps

10 walking lunges with rotation

Duck walk down and back

 

Then

3 rounds

 

5 lateral step ups

3 kneeling/broad jumps

20 second forearm stretch 

 

-Strength-

 

Power Clean + Push Jerk

 

60% 2+1

70% 2+1

75% 2+1 x 3

 

2+1 = 2 power cleans plus 1 jerk

 

All singles no TNG

 

Clean pull

 

100% 4 sets of 3

 

-WOD-

 

AmRap 18- Partner

 

20 wall balls

20 KBs

20 burpee bar hop

20 hang clean