-Warm Up-
10 bootstraps
10 walking lunges with rotation
Duck walk down and back
Then
3 rounds
5 lateral step ups
3 kneeling/broad jumps
20 second forearm stretch
-Strength-
Power Clean + Push Jerk
60% 2+1
70% 2+1
75% 2+1 x 3
2+1 = 2 power cleans plus 1 jerk
All singles no TNG
Clean pull
100% 4 sets of 3
-WOD-
AmRap 18- Partner
20 wall balls
20 KBs
20 burpee bar hop
20 hang clean
