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