Jas and Zusana …. these girls are strong!

  Warm up

• Line drills outside 
• practise squats with 3 point dowels then
• Bring sally up song with squats.   

Demonstrate push press and Hang power cleans 

STRENGTH

Push Press if you have shoulder issues PLEASE USE DUMBBELLS 5 – 5 – 3 – 3 – 3 alternate 10 ps towel slides for side lunges

WOD

“This week in a nutshell” Have everything set up NO REST IN BETWEEN …..Speed!  3 Rounds – 1 minute at each station Partner up  – Hang Power Clean (95/65)or Hang Power Snatch (95/65) – Burpees – Push Press (95/65) – Box Jumps (24/20) – Front Squat (95/65) – Rest SCORE: Total Reps