February 5, 2019

Warm up

3 rounds

10 deadbugs

10 bird dogs

15 band pull aparts

Skill/strength

Compression swing

10 sets of

10 compression swings

Rest 20-45 seconds

Then

12-15 minutes to build to a heavy power clean

WOD

3 rounds for time

25 DB shoulder to oh

25 burpees over dbs

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