-Warm Up-


2 rounds


10 squat + thoracic rotation

5 single arm push press with a 2 second pause at the top

5 jumping lunges each side

1 min single unders

5 elbow pass throughs

5 muscle cleans


-Strength-


25 minutes work up to a heavy complex


1 Clean Pull

1 Hang Clean (below knees)

1 Push Jerk

1 Split Jerk



-WOD-


12 minute cap


“DT”


5 rounds


12 deadlifts

9 hang cleans

6 should to over head


155/105