Warm up:
2 min machine
10 Kang Squats
10 Pvc Pipe Sotts press (BACK)
10/side Windmills
10/side Pin wheels
10 Scapula Pushups
10 downward dog to upward dog hold
-Wrist prep-
Strength:
10-8-6-4-2 (13 min )
Touch and go Power Cleans
Build to heavy
Metcon: 50-40-30-20-10
American KBS (24/16kg)
100-80-60-40-20
Double unders
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