WARM UP

Run 200m
15 Scapula Push Ups
15 Push Ups
15 Scapula Presses w/PVC
10 Dislocates
10 Good Mornings
10 Front Rack Stretch w/Front Squat
Clean Warm Up
*15 min cap
-rest 5 mins-

WOD

21-15-9
Push Jerk
Air Squat
@95/65#
*10 min cap
-rest 5 mins-


15-12-9
Hang Power Clean
Air Squat
@135/95#
*8 min cap
-rest 5 mins-


9-6-3
Deadlift
Air Squat
@185/125#
*6 min cap


1:00 Couch Stretch
1:00 Hamstring Stretch
1:00 Shoulder Stretch

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