Every 30 seconds x 12

1 x Power Clean

1 x Front Squat

1 x Jerk

all at 60-80% (no more) of 1 RM

Kipping pull up practice – 4 x 10 sets unbroken

WOD

0-10 mins

Build to a heavy OHS

in that 10 mins complete 3 x Doubles @ 85%

10-20 mins

1-10 Wall Balls

10-1 HOGS

20 Mins +

200 Double unders /400 singles for time

IMG_3600