Group Warm up
Group Mobility
Strength
Every 90 seconds x 7 sets: 2 Push press + 1 Push jerk + 1 Split jerk *Increase weight every round.
WOD ( Workout of the Day )
5 Rounds for total calories
2 Minute bike
*3 minutes rest after each round
Post workout skill – optional 8 rounds – 20 seconds on / 10 seconds off
single arm dumbbell clean and jerk *switch hands after 4 rounds.
