Warm Up
2 rounds
2:00 row- pick up the pace on the last 30 seconds
10 rower pike ups
10 Russian baby makers
5 each underswitch to crab reach




Strength
A. 5 sets of 3 behind the neck split jerks @ light weight
take a 3 second pause in the catch

B. 5 sets of 3 power clean + 1 push jerk
all sets at 70-75% of max clean & jerk


WOD
"Powerhouse"
with a partner- switch when the sled pull is complete
15:00 AMRAP
A. sled pull x 50m + 2 plates on sled
B. AMRAP
5 power cleans 135/95 115/75 95/65
4 each side lateral hops over the barbell
*partner A works on the sled pull while partner B completes as many rounds as possible of the power cleans and lateral hops. Total hops = 8 reps. Score is how many rounds and reps of the AMRAP