-Warm Up-


2 rounds


8 squats +thoracic rotation

5 sciatic nerve floss

8 shoulder openers

5 goblet squats

2 wall walks



-Strength-


5 sets


5 rep front squat


(From the floor)


*sqaut cleaning the first rep is encouraged 


-WOD-


For time :  12 min cap


30 Single arm DB Hang Clean and jerks

30 box jumps (no rebound)

30 HsPu

30 Front Squats