-Warm Up-

 

10 boot straps

10 Lunge w/rotation

Duck Walk down and back

20 Groiners

Side shuffle down and back

10 Jumping air squats

 

Then for quality

 

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 KB press ( each side )

 

-Strength-

 

Clean and Jerk

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 90%

Heavy Single ( 3 attempts )

 

 

-WOD-

 

2 RFT

 

50 doubles

25 deadlifts

50 doubles

25 hang clean

50 doubles

25 sh to oh