-Warm Up-

Short lap

Then 2 rounds

5 banded glute bridges

8 jump squats

5 strict press in split jerk with an empty barbell

8 oh eccentric wrist extension

Review foot work 

-Strength-

5 sets

Hang power Clean + 2 Split Jerks

In between sets

4×6 Jump Back Squats

-WOD-

Death by:

Hang Clean/Lateral Burpee Bar Hop