Warm Up: 30 Air Squats

60 seconds Dead Hang

10 each side Thoracic Rotations in Squat

10 Yoga Push Ups

10 Tempo Back Squats @empty bar (3 seconds on the way down & at the bottom)

Strength: Back Squat 5-5-5-5.

*Pause for 3 seconds at the bottom for the first 2 reps of each set. Build to a heavy set of 5.

WOD: 8 minutes AMRAP Of:

30 DU (Beginners: 30 Singles / Combo of Singles+DU)

8 DB Hang Power Clean & Jerk @ 2X22.5/15kg

10 DB Front Squats @ 2X22.5/15kg