-Warm Up-

 

8 boot straps

10 Lunge w/rotation

Duck Walk down and back

20 Groiners

Side shuffle down and back

10 Jumping air squats

 

Then for quality

 

3 rounds:

 

 

6 Lateral Box Step Ups (total)

3 tall cleans (empty barbell)

5 Strict press

 

-Strength- 

 

5 sets

 

Power Clean + Front Squat + Squat Clean + Split jerk

 

 

*the purpose is position and technique

 

 

 

 

-WOD-

 

For time: 

 

50 med ball cleans

25 push jerk

50 med ball cleans