A: Warm Up
On a 10 minute timer do 3 sets
10 Dumbell Strict Press
10 Dumbell Front Squats
10 Vertical Jumps
B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog
Review movements and establish weight/standard
C: Strength
Push Press 4×7 70%
D: Met Con
On 10 minute timer complete
6 Rounds for time
30 Double Unders
6 Squat Cleans
RX 165/115
BG 135/95
SC 95/65
