Warm up
30sec Double unders (remember the total)
10 Walking Samson lunges
30sec Double unders (try to beat the last count)
20sec Squat hold
10 Squats
30sec Double unders (try to beat the last count)
20sec Push up hold
10 Push ups
30sec Double unders (try to beat the last count)
30sec Assisted pull ups
WOD
10 Cleans, 40kg
15 Front Squats, 40kg
Run 400m
When you finish the last clean leave the bar racked on the shoulders and go straight into the front squats without rest.
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