-Warm up-


2 rounds


5 lateral step ups each side

3 strict / kipping hspu

8 eccentric ankle dorsiflexion

5 kneeling jumps/broad jumps

5 muscle cleans

8 Oh eccentric wrist extensions


-Strength-



Clean pull + Hang Clean + Clean(floor)


(1+1+1)x 3


Then


1 push jerk + 2 Behind the neck jerks


(1+2) x 3




-WOD-


“Diane”


21-15-9


Deadlift


Hand Stand Push-up