WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30 HS Hold 10 Push ups SKILL: 30 Rounds (15:00) 1 Squat Clean and Jerk Every :30 WOD: Super set X 4 (10:00) :60 Weighted plank hold :30 Ring support hold