WARM UP:
2 x 20 Monster Walks in all directions
200m Run
Fence drills
15 Squats w/ red band below knees
12 Jumping Lunges
10 Burpees
3 Sets of:
1 Wall Walk + 6 Shoulder Taps (total)
SKILL:
Every :90 for 12:00 (8 sets)
Complex as follows:
Squat Clean Thruster
+
Push-Press
+
Push-Jerk
+
Split Jerk
WOD:
Strength Accessory –
4 Rounds with partner
15 Banded Tricep extensions
12 Russian Ham Curls
10 Dumbbell Single Arm Row (each)
(:60)