Warm Up:
2 Rounds
Run 200m
12 Jump Squats
8 Burpees
12 KB Swings
Skill:
2 Rounds
Single Arm DB Press From Kneeling position
20 Tall KB Plank Knee To Elbow
20 Back Extensions holding plate across your chest (slow and controlled)
WOD:
7 Rounds for time of:
3 Power Cleans (185/145#)
7 Chest to Bar Pull Ups
3 Power Cleans (185/145#)
7 Toes to Bar
**Goal is to go heavy on the clean 🙂
