Warm up
10 single arm DB high pulls each arm
30 shoulder taps
50 double unders
Strength
Work to a heavy clean and jerk
WOD
4 RFT
20 pull ups
20 shoulder to overhead
500m run
Warm up
10 single arm DB high pulls each arm
30 shoulder taps
50 double unders
Strength
Work to a heavy clean and jerk
WOD
4 RFT
20 pull ups
20 shoulder to overhead
500m run