Warm Up

12 minutes as many quality reps as possible

6 sampson stretch per side
6 knee over toes lunges per side
6 bottoms up kettlebell press per side
6 kettlebell stiff legged deadlifts
6 high jumps
5 minutes pvc jerk demo and form check

Strength

every 1:30 minutes on the minutes x 6 rounds

push press x 5.

every 1:30 minutes on the minutes x 5 rounds
push jerks x 3

WOD

21-15-9 reps of each for time (8 minute cap)

alternating dumbbell snatches (60/40)
single leg squat

*short workout with tough weights and movements, you might not move lightening fast but you should be able to go mostly unbroken. Scale this single leg squats to a heel elevated single leg squat or a single leg squat up on a box. If you don’t have the strength to do a single leg squat yet, do split squats