1.Warm up

30 PVC Jumping Jack
PVC Burgener Warm up 5 Round
Down & Up
High Pull
Muscle Clean
Clean Balance (Drop)
Squat Clean

 

2.Mobility

Wrist & Front Rack Stretch

 

3.Skill

Ring Dip Kipping Timing
Ring Hold
Dip Rock
Knee Up
Full Extention

 

4.METCON

For Time (17min cap)
12-10-8-6-4-2
Clean & Jerk (135/95)
Ring Dip (A.Band B.Box)
Cal Row