-Warm Up- 

 

3 rounds

 

10 shoulder openers

3 Kb press + :15 hold after last rep(heavier each round)

:20 table top hold

5 Samsun lunges

 

 

-Strength- 

 

Behind-the-neck jerk

1-1-1-1-1-1-1

 

-WoD- 

 

AmRaP 6

 

Power Clean + Jerk