Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives
WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1
