-Warm Up-


3 rounds


100 meter stiff legged row

5 tall cleans

5 squats with toes on 2.5 or 5 # plates

5 with the heels on the plates

5 kneeling jumps or broad jumps



-Strength-


Squat Clean


Ideally all sets at 70-80%


3-3-3-3-3


*all singles rest 10 seconds between reps



-WOD-


AmRaP 12


W/ a partner alt rounds


6  DB Hang Squat Cleans 50/35

12 Box Jumps (Step Down) 24/20