WARM-UP:

2 Rounds:

250m Row
10 Lunge to instep
10 Push-ups
10 Baby squats
10 Russian Swings

SKILL:

3:00 Banded Shoulders
:30 Bar hand
:30 Knee above the hip swings

5 Sets of 6 Reps:

3 Push press + 3 Push jerks

WOD:

4 Rounds:

15 Burpees
10 Power Cleans (135/95)
5 Shoulder to overhead