-Warm Up-

2 rounds

10 groiners

8 eccentric ankle dorsiflexion

30 single unders

5 strict pull ups

6 pause goblet squats

-Strength-

Take a few sets to warm up then

1 set – 20 reps

***Last Week***

*this week I want you to go for the heaviest set you think you can do for 20 or for as many reps as you can

-WOD-

2 rounds for time :

50 doubles

25 hang power cleans 95/65

50 doubles

25 push Press 95/65

50 doubles

15 muscle ups (20 pull-ups)