-Warm Up-


2 rounds


10 boot straps

8 eccentric ankle dorsiflexion flexion

30 single unders

5 dumbell hang squat cleans

5 dumbell push jerks



-Strength-


3 position squat clean + 1 push jerk

  • high hang (hips)
  • Low hang (below knees)
  • Floor
  • Push jerk


1-1-1-1-1


(Building, but no misses)


Front Squat


2-2-2-2-2 


All @80%



-WOD-


AmRaP 8


20 doubles

2 sh to over Head

40 doubles

4 shoulder to overhead

60 doubles

6 shoulder to over head


Continue this pattern until time expires