-Warm Up-


2 rounds


10 elbow to instep + rotation 

5 kneeling jumps

3 two for one wall balls

10 shoulder openers

5 elbow pass throughs

3 Kb hang squat cleans



-Strength-


Power Clean


3-3-3-3-3



Work to a heavy 3 rep


-WOD-


12 minute cap


Wall Ball 20/14

27-21-15-9-6


Power Clean

9-7-5-3-2