-Warm Up-

2 rds

 

10 shoulder openers

5 dumbell push press each side

10 ring rows

5 box jumps

20 sec table top



-Strength-


Work up to heavy max in the following complex

  • start around 50-60% of max


1 power Clean

+

1 push jerk

+

1 power Clean

+

1 split jerk


-WOD-


AmRaP 15


21 cals row

14 box jumps

7 DB shoulder to overhead (alt arms every round)