Warm Up: 400 meter Run

10X 3-Way SPT

15 DB Thrusters @light weight

15 Squat Press Outs @light weight (1 DB)

15 DB Push Press each arm @light DB

15 DB Power Cleans @light weight (go over movement standards)

Strength: Push Press 5-5-5-3-3.

*Build to a heavy 3 rep.

WOD: 12 minutes AMRAP Of:

10 DB Power Clean @22.5/15kg

8 Thrusters @50/35kg

6 Ring Dips (Beginners: Box Dips/HR Push Ups)