Strength: KB Clean& Jerk, KB Snatch
3 RFT:
- 10/10 KB Clean and Jerk (24/16k)
- 15 Wall Ball (20/14lb)
- 20 Burpee
Beginners: lighter KB, lighter WB, ½ count of burpees
Advanced: Scale up to a heavier KB
Mobility: Shoulder distractions, roll out quads, IT bands, and calves, sit in couch stretch
