Technique
5 rounds of:
1 power clean
1 hang power clean
1 front squat
1 split jerk
(50%)
Skills – progression
2 bar muscle ups
10 Double unders
WOD ( Chipper – Cap 21 minutes )
30 Calories row
25 assault bike calories
20 pull ups
10 clean and jerk
5 rope climb
10 clean and jerk
20 pull ups
25 assault bike calories
30 Calories row
Core
Annie (Cap 10 minutes )
50-40-30-20-10
Double unders
Butterfly sit ups
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