Prep
Equipment Required: Light KB, light Band, plyo box
1) 2 rounds:

• 3 Upward to Downward Facing Dog + Toe Touch
• 5 Thoracic Rotations each
  2) AMRAP 8:
• 5 Tall Kneeling KB Halos each
• 5 Banded Bird Dogs each
• 10 Single Arm Suitcase Bent Row
• 10 total Box Step-ups
  4) Barbell Clean Warm-up

A.
Hang Power Clean + Push Jerk
1 Hang Power Clean + 1 Split Jerk = 1
3/5 x 1.
OT2M

• Exceed top weight from last week
• Perform multiple reps (2-3) on your 3 warm-ups sets, then singles on your work sets
• L1: 4 Hang Muscle Clean + 4 Shoulder Press (Barbell or DBs)

B.
For time:
25 Burpee Box Jumps (24/20)
50 S20H (135/95)
25 Burpee Box Jumps

• Goal: Very hard effort. You should be able to complete the S2O in a MAX of 4 sets.

C.
Banded Overhead Triceps
4 x 25.
-Rest 60s.