Warm Up
Shoulder mobility and bands
3x
10 wall balls
20 Russian KB swings
Strength
Clean & Jerk
Build to heavy
WOD
7 minutes of
10 sit ups
20 weighted lunges (plate overhead 45/24)
rest 2 minutes
5 minutes
repeat
rest 1 minute
3 minutes
repeat
Post
Hollow rock holds
3 x max hold