-Warm Up-
2 rounds
10 boot straps
8 eccentric ankle dorsiflexion flexion
30 single unders
5 dumbell hang squat cleans
5 dumbell push jerks
-Strength-
3 position squat clean + 1 push jerk
- high hang (hips)
- Low hang (below knees)
- Floor
- Push jerk
1-1-1-1-1
(Building, but no misses)
Front Squat
2-2-2-2-2
All @80%
-WOD-
AmRaP 8
20 doubles
2 sh to over Head
40 doubles
4 shoulder to overhead
60 doubles
6 shoulder to over head
Continue this pattern until time expires
