-Warm Up-


2 rds


10 sling shot banded glute bridge

5 Russian swings each arm

10 shoulder openers

5 goblet squats

10 strict press (barbell)


-Strength-


Cleans and jerk (squat + split)


@ 80%


Every :90 seconds 1 rep



-WOD-



With a partner 


100 power cleans