Warm-up
50 dubs
Run a loop
50 dubs
Warm up the clean and jerk
Oly
Every Minute on the Minute-10 Minutes
1 Clean and Jerk @ 80%
(Full Squat and Split)
-You should not be going heavy here. This is the time to be working on speed and technique
WOD
4 Rounds
Run 1 loop
15 Toes to Bar
50 Double Unders
15 Ring Dips
Complete the WOD with the general class
Cashout
3×10 Weighted Hip Extensions