Warm-up:
3 rounds:
10 Jerk Dips
10 Jumping Back Squats
WL:
1) 7x1 Hang Clean and Jerk, preferably no misses
Skills:
2A) 4x15 Kipping HSPU, AFAP
2B) 4XME T2B in 30 seconds
Conditioning:
3) With HR between 140-150 BPM, run, row, or bike for 20 minutes
Extra work:
Skills:
1A) 4x1:00 Plank
1B) 4x10x10’ HS Walk
2) Stretch
Postural restoration:
2A) 3xDeadbugs 10 breaths
2B) 3xISO Plank 10 breaths