Warm up

5 minutes of toe raises against wall

4 rounds
10 forward backward swings each leg
20 Cossack squats
10 pvc shoulder openers
10 prone press

16 minutes

Clean + front squat + jerk
With 4 second lower to shoulder

Ahap in 16 minutes

Amrap 7

3 clean and jerks
3 toes to bar
6 clean and jerks
6 toes to bar
9 clean and jerks
9 toes to bar
12 clean and jerks
12 toes to bar
15 clean and jerks
15 toes to bar
…as far as you can get

Post WOD

5 minutes cat/cow

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