Warm Up: 30 Air Squats

60 seconds Dead Hang

10 each side Thoracic Rotations in Squat

10 Yoga Push Ups

10 Tempo Overhead Squats @empty bar (3 seconds on the way down)

Strength: Overhead Squat – 16 minutes to work up to a heavy double for the day.

*Bar must be taken from ground, NOT from the rig (Beginners: from the rig).

WOD: For Time- 1-2-3-4-5-6-7-8-9-10 Reps Of:

Hang Power Clean @50/35kg

Clapping Push Ups

Time Cap: 13 minutes.