Warm Up
Shoulder and hip mobility
5 inchworms
10 PVC OHsquats
15 Dip – high jump

 
Skills / Strength
CF.16.02.10 (A)
In 6 sets find heavy:
1 strict press
2 push press
3 push Jerk
1 Split jerk
(start @ light working weight)

 
Metcon
CF.16.02.10 (B)
For reps, 40:20 secs
Set 1 – Wall balls 9/6
Set 2 – Pull ups
Set 3 – Hang power clean 45/30
4 rounds