1. Warm up/mobilize
2. Strength
Core
3 rounds
10 x med ball sit ups
5 x hanging knees up
20 x Russian twists with the med ball
3. Skill
KB Clean
Med ball clean revision
4. WOD
3 rounds
1 min each station, rest 1 minute between rounds, score = total reps
KB clean (24/16) switch arms as necessary
Med ball cleans (20/14)
Jumping pull ups
KBS (24/16)
Jumping squats (20/15)
5. Recovery