-Warm Up-


Short lap


Then 2 rounds


5 banded glute bridges

8 jump squats

5 strict press in split jerk with an empty barbell

8 oh eccentric wrist extension


Review foot work 


-Strength-

5 sets

Hang power Clean + 2 Split Jerks

In between sets

4x6 Jump Back Squats


-WOD-


Death by:


Hang Clean/Lateral Burpee Bar Hop