Warm up:
Dynamic stretch
2 sets- 10m each
Walking Lunges
Crab Walk
Reverse Walking Lunges
Duck Walk
1 set- 10 Hang Power Cleans
Prep:
2-3 sets of 5 DB Bench Presses and 5 Box Jumps
2 sets of 5 Hang Power Cleans building to workout weight.
WOD: 20 min AMRAP
100 DB Bench Presses (50/35)-alternate every 10 reps
80 Hang Power Cleans (95/65)-alternate every 5 reps
60 Box Jumps (24/20)-alternate every rep
One box per team.
