-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 shoulder openers

:20 table top

 

 

-Strength- 

 

Push jerk from the rack

 

3-3-3-3-3-3

 

*rest as needed between sets

 

-WOD- 

 

AmRaP 12

 

10 Kb clean and jerks 

15 box jumps 

10 burpees