warm up:
3x or 5:00 min
10 arm circles (big and small)=> 10 mountain climbers=> 5 SLOW squats=> 1 forward roll to stand=> 10 vertical jumps
skill:
hang power clean with focus on the shrug and drop
WOD:
7-9 min AMRAP:
7 hang power cleans (db’s ~ training bar)
7 squats
25 m shuttle run
GAME & Snack: