-Warm Up-


2 rounds


10 groiners

8 eccentric ankle dorsiflexion

30 single unders

5 strict pull ups

6 pause goblet squats


-Strength-


Take a few sets to warm up then


1 set - 20 reps


***Last Week***


*this week I want you to go for the heaviest set you think you can do for 20 or for as many reps as you can


-WOD-



2 rounds for time :


50 doubles

25 hang power cleans 95/65

50 doubles

25 push Press 95/65

50 doubles

15 muscle ups (20 pull-ups)