Warm-up:
3 rounds:
10 Split Press
10 Jumping Back Squats
WL:
1) Find a 1RM Hang Clean and Jerk
Skill:
2A) 4x1:00 ME Ring Dips, rest 60 sec
2B) 4x1:00 ME Dubs, rest 60 sec
Conditioning:
3) 3 rounds:
400m run
21 KBS
12 BMU
Extra work:
2) Stretch
Postural restoration:
2A) 3xDeadbugs 10 breaths
2B) 3xISO Plank 10 breaths