Warm up: Tabata kettle bell swings and box jumps(alt rounds so 4 each)
Movement prep- power position with jump and shrug, hang position jump and shrug, front rack jump and land(1/4,1/2 &full squat)
Strength:
1 x power clean(holding landing for 3 seconds)
1 x hang squat clean(holding bottom position for 3 seconds)
every 90 seconds x 12mins
WOD
10 rnds
15 wall balls
3 cleans jerk @80% of 1rm
