-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

8 broad jumps

:20 table top

 

-Strength- 

 

Clean lift off + clean pull+ power clean

 

Reset after every move

*no TNG

 

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

 

-WOD- 

 

AmRaP 9

 

10 burpee box overs

15 power cleans

10 burpee overs

15 hang cleans