3-5 minutes workout prep
scap pull ups x 10
single leg glute bridge x 10
goblet squat x 10
wall angels x 10
single leg hops x 10/side


A. Clean and Jerk; 1+1 with pause @ knee for clean and pause in dip for jerk – 10-12 minutes building to a heavy set in this complex
2 rounds
30 thrusters, 75/55
30 pull ups
30 box jumps, 24/20″ with step down
30 cal on aB
rest 3 minutes; then back up the ladder

**can scale up to 95/65 for thruters

Cool Down
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg
twisted cross x 60 sec. per leg