Warmup: ROM, dynamic stretches, 10 of each:
banded pass thru’s and pull aparts, planche push ups, narrow push ups, scap push ups
Strength: Bench Press Max
Warmup to 65%, then 1/1/1/1/1 working up to a new max
WOD: 20 Min AMRAP
18 Over the bar burpees
12 Hang Power Cleans (75-95/45-65)
8 Box Jumps
Cooldown: Quad, hamstring and ball of foot work with the ball, hip opening stretches
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