Skill
Pre-workout:
HEAVY complex of:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.
WOD
3 rounds for time with a partner
60 alternating single-leg squats
30 push jerks (30/42.5kg)
Stretching
1 set:
1:00 barbell quad mash/leg
:30 Samson stretch/leg