Warm up

• 400 m run
• banded leg release
• banded upper body release 
• review Cleans, Front S and Push Press

•  Strength

O/H Squats 5 5 5 5 5 – If O/H squats do not work please do back squats …..Tempo 1/0/1 ME plank walkouts…..oh what fun….. tight core please and pulling up METCON 7m AMRAP 3 Hang Power Cleans(145/105) (115/85)MW 5 Front Squats 7 Push Press 2m Rest 7m AMRAP 7 Hang Power Cleans 5 Front Squats 3 Push Press