Friday

Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Strength:
Power Clean
6 MIN EMOM
3x Power Cleans @ 70-75%

Push Press 4 x 5 (Heavy, little rest between sets, working on speed)

Accessory:  (Complete before wod if there is time if not complete after wod on your own time)
DB Bent Row 4 x10

Metcon:

10 Min AMRAP

5 Wall Balls (Rx 20/14) (Scaled 16/10)
5 Burpees
5 Box Jump Overs (Rx 24”) (Scaled 20”)

10 Wall Balls
10 Burpees
10 Box Jump Overs
15 Wall Balls
15 Burpees
15 Box Jump Overs

**Increasing in increments of 5 reps for 10 minutes

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