Warm Up:
800 Meter Run
Then 3 rounds
6 Push ups
8 Dislocates
10 Lunge twists


STRENGTH:

• Clean & jerk - 79% x 1 x 3
• Snatch - 74% x 1 x 3
• Clean pull off 2" riser - 90% (of clean) x 3 x 3
• Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps

METCON:

10 MIN. AMRAP
8 Toes 2 Bar
8 Ring Dips
8 Lunges with 25lb plate overhead


Result: 7 Rounds + 8 + 8