Warm up
3 rounds
8 swimmers
8 groiners each side
8 deck squats
8 single leg rdls each side
Skill
Med ball clean
Strength
Power clean
10×1
WOD
3 Rft
50 medball cleans
50 hand release push ups
Warm up
3 rounds
8 swimmers
8 groiners each side
8 deck squats
8 single leg rdls each side
Skill
Med ball clean
Strength
Power clean
10×1
WOD
3 Rft
50 medball cleans
50 hand release push ups