Warm up: row 250, DROM, CF warm up 3×10 pullups, dips, hip ext, ghd su, ohs
Skill: Clean and Jerk 3×5
WOD:
for 4 min: 30sec. hang power clean, rest 30 sec.
for 4 min: 30 sec. knees to elbows, rest 30 sec.
for 4 min.: 45 sec. walking lunges , rest 15 sec.
9am class:
50 jumping jacks
50 push ups
50 good mornings
50 db push press
50 russian step up, 25 ea. leg
50 sit ups
50 kbs
50 squats
50 burpees
50 jumping jacks
