-Warm Up-


2 rds


100m ski

15 Upper extremity Nerve Flossing

10 samson lunges

12 Shoulder openers

5 sumo inch worms with the push up


-Strength-


Every 2 minutes for 8 minutes


3 sotts press out of the front rack position


Then every 2 minutes for 20 minutes


10 sets to establish a 2 rep Jerk 

*off the rack


-WOD-


In a team of 2

  • alternating complete rounds


AmRaP 15 minutes


9 Burpee box jump over

9 Hang power Clean

9 ring dips