WARM-UP:

2 rounds

• 5 arm circles and flings
• 5 leg swings and sweeps
• 10 jumping jacks

2 rounds

• 5 strict pull-up -or- 10 ring-row
• 5 inch worm -or- 10 push-up
• 5 lunges L+R -or- 10 air-squat

STRENGTH:

20:00

Jerk (from the rack)

• 1-1-1

Vert Jump

• 6 x2

MetCon:

CLOCK12

• 1 Power Clean & Jerk 185/125
• 5 Burpees
• 9 Toes to Bar

PRACTICE: If time allows practice hollow holds. Work from floor (rock), extended plank, and ring support