WOD

Warmup:

1) 2 X 1:00 Plank Hold

2) 3x through:

• 5 Burpees
• 7 Power Shrugs
• 9 Front Squats

Skill:

1) 3 X 3 Clean Lift Offs

2) 3 X Clean Pull + Hang Clean + Low Hang Clean

3) 3 X Hang Clean + Low Hang Clean

WOD:

5 RFT:

• 6 Burpees
• 12 Overhead Lunges (75/55)
• 24 Double Unders

Cool Down:

800m Light Jog

Light Foam Rolling IT Band

2 X :30s Shoulder Mash