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General Warm Up

Extended: 3 Rounds
5 Hang Muscle Cleans
5 Font Squat 45/35
5 Split Jerk From Forehead no Dip



Strength: 15 Minutes work to a heavy Clean & Jerk



Strength/Conditioning: EMOM 10 Min
Odd: 3 Squat Clean & Jerk @ 60/65% of todays Heavy C&J
Even: 15 Box Jumps 24/20



WOD: Amrap 8 Min
4 Pistol Squats (2 Each Side)
8 Dumbbell Snatch 60/30 (4 Each Side)