Warm Up
Firehouse jog
2x<CF Warm Up>
Skill
Hang Squat clean empty bar progression
shrug, jump shrug, rack, squat 3×5
WOD 3 Rounds for time….
10 Hang squat Cleans 135/95
250 m run
25 weighted abmat SU 25/10
250 m run
10 KB 1.5/1.0
250 m run