Warm Up

       
2 rounds

5 plate squats
-toes/heals
5 eccentric ankle dorciflexion
5 kneeling jumps
5 sciatic nerve floss

then 2 rounds

3 muscle clean (poclets)
3 mid thigh muscle cleans
3 full squat clean (below knee)


Strength 


  3 position clean 

1 high hang squat clean(pockets)
1 low hang squat clean (just above knees)
1 squat clean from the floor   

WOD 

  "Fight Gone Bad" 

3 rounds 
1 minute stations 
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 20'
Push Press 75/55
Cal Row
1 minute rest