Warm Up
Mobilize shoulders, hips
30 DU’s
10 Lunge stretch
x3

 
Skills
Technique on cycling the push press/ push jerk

5 Minute GHD sit up technique

 
Metcon
CF.16.02.03 (A)
EMOM 6 minutes
1: Push press x5
2: Push Jerk x5
50/30

 
CF.16.02.03 (B)
EMOM 9
1: 30s GHD sit ups
2: 30s box jump overs 24/20
3: 30s rowing sprint (CALS)