Warm up
Foot drills from concrete to shield and back of each
9 minutes
Then
3 rds
25 toe raises
5 hang squat clean
5 strict press
5 sit-ups
12 minutes
Strength
Emotm 15
Clean and jerk
Workout
Amrap 15
5 unbroken Clean and jerk
15 Toes to bar
60 second band resisted run