Skill / Strength
4 Sets
Single Arm Seated DB/KB Press x 8-10 (2112)
Rest 30 secs
Bent Over Supinated Barbell Row x 6-8 (2111)
WOD
3 Rnds
12 Hang Power Cleans (60/40kg)
12 Push Press (60/40kg)
Double Unders
(a. 50
b. 20-30
c. 100 single skips)
Skill / Strength
4 Sets
Single Arm Seated DB/KB Press x 8-10 (2112)
Rest 30 secs
Bent Over Supinated Barbell Row x 6-8 (2111)
WOD
3 Rnds
12 Hang Power Cleans (60/40kg)
12 Push Press (60/40kg)
Double Unders
(a. 50
b. 20-30
c. 100 single skips)