WARM UP:
200 M run
PVC warm up:
10 Pass thru
5 Fig 8 each
10 Good morning
10 OH lunges
10 Drop squats (encourage quick feet)
5 Drop lunges
SKILL:
10 Min to complete 5 Sets of:
3 Push Jerk + 1 Split Jerk @ 70-75% of 1RM Jerk
WOD:
12 Min AMRAP:
20 KBS (24/16kg)
15 Goblet Squats
1 Shuttle Run