Wednesday, October 28th

Warm-up 3x
20 High Knees
8 Toe Grab Squats
6 Banded Bilateral External Rotation
4 Supermans
Strength
Every 2 min for 16 mins:
1 Power Clean + 3 Front Squats + 1 Split Jerk
WOD
Part 1: 7 Min AMRAP:
5 Hang Squat Cleans (95/65)
10 Box Jumps (24/20)
15 Wall Balls (20/14)
Rest 3 mins
Then Part 2:
Complete as fast as possible the score you got in Part 1.
(18Min Cap)