9-23

Tempo hang clean and jerk
:03 lowering to hang then GO!
1-1-1-1-1

WOD
5 rounds on the 4 minute
11 box jump over 24/20
9 bar facing burpee
7 front squats 135/95
5 muscle ups

Fitness: 20 min amrap & pull-ups
Lifestyle 20 min amrap 95/65, ring rows