Warm Up
Ball Slam Throw to Partner x 10 (20/10#)
KB Thrusters x 10 per arms (16/12kg)
KB Lunges x 10 per leg
H2H KBS x 20

 

Strength
Review clean technique. Focus on 2nd pull position and bar path. Warm up with moderate light load and build up to moderately heavy weight. Use that weight as working set.

10 X 1      2 Hang Cleans +1 Power Clean + 1 Jerk

 

Metcon
CF.15.07.01 PERFORMANCE
5 Rounds of
3 Rope climb
6 Inverted Burpees
12 Wallballs (20/14#)

CF.15.07.01 FITNESS
5 Rounds of
6 Rope pull to stand
6 Inverted burpees*
12 Wall Balls (20/14#)

* scale to 1 push + 1 burpee