Dynamic warmup (8:00):
3 bear complex w PVC crab walk
Lunging push ups knee to chest
walking RDL butt kickers
**power clean, front squat, push press, back squat, push press
Gymnastics (14:00):
4X
6 ring dips
5 KB hip extensions
Strength (15:00):
2 Power clean + 1 jerk
4:00 warm up
0:00 2+1, 3:00 2+1, 6:00 2+1, 9:00 2+1
WOD (8:00):
21-15-9
Hang power snatch (75/55)
Wall ball (20/14)