WARM UP
3 X's
30 sec Muscle cleans(Bar)
30 sec Jumping jacks
30 sec Mt.Climbers
30 sec rest
STRENGTH
Hang squat clean
Work to a heavy 1 rep
WOD
16 min AMRAP
10-Hang squat clean (155-105)
10-Box jump overs
30 Du's
eXpress WOD
eXpress WARM UP
WOD
5rds(53-35)
5 DKB Thruster
5 DKB Burpee
5 DKB sq clean
5 DKB push press
5 DKB sq clean
Choice:
12c A/B 15c ski 20c row