May 18

workout #1
Warm up
30 dislocates
30 yard OH walking lunge (bwt)
30 PVC OHS
30 yard OH walking lunge (bwt)
2 rounds

workout#2
group a (power development) heavy wt
15 min of (work to a heavy 2-3 reps)
clean and jerk
or
Bench Press

group B
15 min. of (form and technique)
hang squat clean and press (moderate wt and reps 5-8)

Then :
20 min AMRAP
200 run
3 hurdle jumps (option b= 6 small hurdles)
6 dead lifts (men=225 women=135) scale wt as needed
12 pull ups