Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Hang Clean 1×3 @ 80%, 1×5 DB Jumps w/ 12-40. Rest 1:00

WOD

KB Tabata 1:00/:30, 4x Through.
Alternate through the movements.

• 1-arm Russian KBS
• Figure 8 w/ uppercut
• 1-arm Snatches
• Wall Ball Substitute

Alternate every 5 reps or less
Go in Order!
Score = Total Reps
Athlete: 35/20#
Health: 20/15# Cleans instead of Snatches, Goblet Squat instead of WB sub.