-Warm Up- 

 

2 rounds

 

8 Jump Squats

5 Cuban Press

8 muscle cleans

5 tall power cleans

8 front squats

 

 

-Strength-

 

1 RM

 

1 power clean + 1 push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 split jerk

 

-WOD- 

 

 

50/40 cal assault bike buy-in

 

Then

 

4 rounds

 

12 bar facing Burpee bar hops

6 Front Squats