WARM UP:

400 M. Run or Row 

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Clean Extension

10 Clean Pulls

10 Front Squats

5 Push Jerk + 5 Split Jerk 

Then:

Mobility

SKILL:

3 Rounds  (At a Walking Pace)

20 Hollow Rocks 

50 ft. Single Arm OH Walking lunge  (25 Right, 25 Left)

10 HSPU 

*ADV = Strict / BEG = Box Piked

LIFT:

EMOM 10

1 Full Clean + 1 Front Squat + 1 Jerk

*Work to a heavy complex. 

WOD:

“11.3”

AMRAP 5

Squat Clean & Jerk (165/110) (155/100) (135/95) (115/75)

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