-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 tall cleans empty barbell

:20 table top

 

-Strength-

 

Clean and Jerk

 

Warm up to 65-70% then

 

1 clean and jerk @ 70

1 clean and jerk @ 70

1 clean and jerk @ 75

1 clean and jerk @ 75

1 clean and jerk @ 80

1 clean and jerk @ 80

 

 

-WOD-

 

11 minute cap

 

15-12-9-6-3

 

Power clean 

Wall Ball