Warm Up
Pass throughs
100 jumping jacks
20 mirandas
20 scorpions
15 wall walks
15 jumping squats
Strength
4x10
Front raises
Side raises
Bent over rows
all w/dumbbells
WOD
4 rounds
3 min. amrap
3 power cleans (135/95)
6 push ups
9 squats
1 min rest
Post
Banded shoulder work