Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Bench or Press – work to a heavy double

Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between

Part 2 – Conditioning: “Impediment”

Performance:  3 RFT of –

• 10 Power Clean (135/95)
• 50 Wall ball (20/14lb)
• 50 DU

Fitness: 3 RFT of –

• 10 Power Clean
• 50 Wall ball
• 75 Single Unders (with beaded rope if possible)