Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
1 min HSHOLD (yes it counts)
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + Clean & Jerk + push jerk
then, 3x1 Clean & Jerk - build to 55% (add load each set)
Strength:
Clean & Jerk:
3x5 - 55%, 65%, 75%+
WOD
3RFT
15 Power Cleans 115/75
35 DUs
15 Push Jerks
35 DUs
RX+ 135/95
