-Warm Up-


2 rounds


200 meter run

5 medball cleans

10 eccentric ankle dorsiflexion

5 lateral step ups

10 oh eccentric wrist ext



-Strength-


Hang power clean


2-2-2-2-2-2



-WOD-


20 minute cap


2 RFT

400m run

12 hang cleans 

12 box jumps 


Rest 5 minutes then repeat