Warmup
bike or row for 3 - 5 min
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
20 air squats - 10 squat jumps
Skill Work
3x10
Russian kb swings
alt straight arm kb presses
Benchmark
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"
