Warm-up
Demo
Hang Power Cleans
-practice 3×3
Push press
– practice 3X3
Kettlebell swings
-practice 3X3
*** go heavier than WOD weight
-practice 3×3
Push press
– practice 3X3
Kettlebell swings
-practice 3X3
*** go heavier than WOD weight
Metcon
3 rounds
1 minute at each movement
1 minute rest between each round
Hang power Cleans
Push Press
Kettlebell Swings
Rope climb wars