-Warm Up-
2 rounds
10 squat + thoracic rotation
5 single arm push press with a 2 second pause at the top
5 jumping lunges each side
1 min single unders
5 elbow pass throughs
5 muscle cleans
-Strength-
25 minutes work up to a heavy complex
1 Clean Pull
1 Hang Clean (below knees)
1 Push Jerk
1 Split Jerk
-WOD-
12 minute cap
“DT”
5 rounds
12 deadlifts
9 hang cleans
6 should to over head
155/105
