1. 30 DU or 5 min practice
2. CF Warm Up
3. Skill-Jerk landing
W.O.D.
7 Rounds of 7
Power Clean and Jerk(95/65)
KB Swings(60/35)
Burpees

Intro Group
1. 4 Min Jump rope
2. CF Warm/Up Prehab
3. Skill GHD Sit Ups/KB Swing Review

W.O.D.
5 Rounds 5
Burpees
Knees 2 Elbows
KB Swings