3 Rounds for time….


dynamic movement prep
Group warm up

Banded shoulder warm up

2 rounds for warm up
10 steps lunges
10 dive bomber push ups
50 heavy Russian swings
Touch n go clean and jerks
7- 5-3-3


3 rounds for time of
Row 500 meters
12 power clean and jerks  95/65
50 double unders

Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension