Skill:
Med-Ball Clean Progression
4x5 - Full Med-Ball Clean
Strength:
5x10 (5R/L)Alt. Front Rack Barbell Box Step-up @light to moderate weight
WOD:
On a 12 min Clock:
.5/.4 Km (500/400m) Assault Bike
6 Alt. Front Rack BB Box Step-ups @45/35
7 Heavy Med-Ball Cleans (30/20)