Warm-Up

Light 500m row

6-5-4-3-2-1

Burpees

K2E (no kip)

WOD

3-Position Clean & Jerk x 5 sets

Focus on technique and speed under the bar

10-9-8-7-6-5-4-3-2-1

KBell Swings (full hip extension and must see ear in front of arms at the top of the swing

Abmat Sit Ups (shoulders have to hit the ground in the back and hands touch feet in the front)

We got to stay focused on our technique guys, been getting a little sloppy. It's going to be a rude awakening when you have someone counting your reps on FGB if you don't train for it!