-warm Up-

 

2 rounds 

 

5 boot straps

5 Cossack squats (each side)

10 shoulder openers

:15 table top

Short lap run

 

Then as a class

 

Two lines and grab PVC

 

 

-Strength- 

 

Behind the Neck Jerk complex

 

2 BTN push press + 1 BTN push jerk

 

6 sets working up in weight

 

 

-WOD- 

 

For Time : 12 minute cap

 

200m run

15 push jerks

200m run

12 push jerks

200m run

9 push jerks

200m run

6 push jerks