-Warm Up-


2 rounds


10 shoulder openers

5 single arm dumbell push press each side with a 2 second pause at the top

10 Russian swings

5 bottom half burpees

20 du/ singles



-Strength-


Muscle Clean + Tall Jerk + Press in Split


(3+3+3)x3


Behind the neck Jerk


3-2-2-1-1


-WOD-


5 RFT

 

12 KB swings 

8 Burpees