-Warm Up-


5 minute bike/row/ski


10 squat + thoracic rotation

10 Frankenstein kicks

10 walking hip flexor stretch


2xs


5 elbow pass through (bar on back)

5 strict press (1 from back rack / 4 FR)

5 hang muscle cleans

5 Front Squats



-Strength-



Every 90 seconds x 8 Rounds


Warm up to 55-60% and then start work sets from there 20 minutes total


Power Clean

+

Hang Clean

+

Jerk


-WOD-


15 minute cap 


27-21-15-12-9-6-3

Russian KB swings 70/53


After each set of swings 

 

30 doubles / 50 singles

15 abmat sit-ups