Warm up:
Cap 6’-
Hip Extension – 20/
Russian Twist – 20/
Ground To Over Head – 15.
Skill:
Squat Clean –
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps 70%/
Minute 2: 2 Reps 75%/
Minute 3: 1 Rep 80%/
Minute 4: Rest.
Wod:
5 RFT –
15 Toes To bar/
10 Db Cleans.