Warm Up
Shoulder warm ups
Press with pvc
10 Air Squat
10 Over head squat with PVC (activate shoulders)
3 rds
Plank holds 30 sec on 10 sec rest
2 lap run

 
Skill / Strength
KB cleans – go as heavy as 70% effort
(10 mins to work on skill)
3 X 3 STRICT PRESS 70%
3 X 3 PUSH PRESS 80%

 
Metcon
MR.15.10.12
4 rounds for time:
Buy in: lateral plank shuffle ( box length or 2x box width)
Then
25 jump squats ( 180 degrees)
10 sandbag bent row
25 russian twist with med ball
Then
Buy out: lateral plank shuffle ( box length or 2x box width)