Skill:
4x10 - Lemon Squeeze + Side Plank Hold @30 sec (15 sec R/15 sec L)
1-Arm KB Clean Progression then:
4x5 R/L Hang KB Clean + Push Press
Strength:
5 x 25m + 25m (50m) - Prowler Sled Push @ moderate weight, e.g. .5 to .75 bodyweight
WOD:
On a 12 min Clock:
25 Double Unders / 50 Singles
2 1-Arm KB Clean + 1-Arm KB Push Press** (Right & Left) @53/35
25 Double Unders / 50 Singles
4 1-Arm KB Clean + 1-Arm KB Push Press** (Right & Left)
25 Double Unders / 50 Singles
6 1-Arm KB Clean + 1-Arm KB Push Press** (Right & Left) and so on until time expires…
**Each 1-Arm KB Clean is followed by a 1-Arm KB Push Press**