Warmup  10 mins

Barbell Complex ( Start with the bar and work up to 85/55#)
3 Deadlifts
3 Clean Pulls
3 Hang Cleans
3 Power Cleans
3 Front Squats
3 Push Press/ Jerks
3 Split Jerks


20 min Clean and Jerk Practice.

all methods acceptable (hang, power, squat, split) Wherever your weaknesses are.


12 mins Bear Crawl Nascar / Plank Hold

Partner 1- Bear Crawl through obstacle course
Partner 2 – Hold Plank Position

*every time plank is broken put a notch on the chalkboard, redeem 1/1 for burpee pull-ups as a team post wod.


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