**Warm Up
2 rounds
2:00 cardio machine
5 inch worm with push ups
10 lunge elbow to floor strech (step back, alt leg)
10 hollow rocks
:20 side planks R/L
then 2 rounds with barbell
5 clean pulls
5 hang power cleans
5 front squat
3 strict press
3 push press
3 push jerks