5 6

 WARMUP

400M RUN

then

3 rnds
7 burpees
9 ring rows
11 turkish getups

SKILL

5 each, 3 rnds -- with light bar:

Jump +   Shrug
High Pull
Muscle Clean
Jump +   Drop (PVC in front rack)
Hang Power Clean

WORKOUT 

3 RNDS - 'NASTY GIRLS'

50 Air Squat
   OR 30 sq
8 Pullups
   OR Ring rows
8 Ring Dips
   OR slap pushups • OR box pushups
10 Hang power Cleans  115/85
   OR 95/65  •  OR 65/45

BONUS

Upper body stretches  -
lats, ribs, shoulders

TEST

goals