04.16.19

Warm Up
4 rounds:
150m row
1-and 1- quarter wall balls x 5
lateral box step ups x 5/side
half kneeling KB press x 5/side

Skill: Push press
5-5-3-3-2-1
55%-60-70-75-80-85+%

Clean warm up
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Muscle-Clean x 3 reps
Front Squat x 3 reps
Tall Cleans x 3 reps
Hang Power Clean x 3 reps
Squat Clean from Below Knee x 3 rep


WOD
5:00 AMRAP
3 hang squat cleans 135/95    115/75    95/65
7 HSPU or from a box in a pike position

Rest 3:00

7:00 EMOM
5 strict press 95/65 75/55 + 2 burpee box jumps 24/20"