Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks
Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1+ @ 75/85/95%
WOD: 3 Rounds of Circuits
AMRAP in 2 min at each circuit, with 1 min rest between each circuit
Circuit 1:
10 Goblet Squats
3 x Sled Push and Pulls
10 Ball Slams
Circuit 2:
10 Pullups
10 TTB
10 Banded Lat Pull-downs
Circuit 3:
2 x 20 sec of high knees; 10 sec rest
2 x 20 sec jumping squats; 10 sec rest
Circuit 4:
2 x 20 sec mountain climbers; 10 sec rest
2 x 20 sec ski abs
Cooldown: Roll out and stretch
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