Skill WOD
High Box Jumps
5/5/5/5/5
(jump to a box height higher then you normally would)
Between each set hold a hollow position for 20 seconds
WOD
20 Back Squats (155/105)
18 KB Swings (53/35)
15 Toes to Bar
3 Rounds
(**Yes the bar comes from the ground on the back squats, be careful when you drop it off your back and lower it on your traps**)
Mike D setting up for a clean
Competitors WOD
20 Back Squats (185/115)
18 KB Swings (70/53)
15 Toes to Bar
3 Rounds