Warm Up
Dynamic warm up (high knees, butt kicks, toy soldiers, lunges)
AMRAP 7 mins at an easy pace
5 PVC OHS
5 Push up
5 V up
30 second wrist stretch

 

MOB
PVC pass throughs
 Lax ball glutes/external hip
 Sumo squat

Skill / Weight Training
Clean and Jerk
Build to max over 20 mins

WOD
“Helen”
 3 Rounds
 Run 400m
 21 KB Swings (53/35)
 12 Pull-ups
 

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