Warm-up: Light Kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
10 Armbars, 5 per side
Mobility & Skills
Shoulders – Clean Warm Up
75 Hang Squat Dumbbell Thrusters #15/10
7 Ring Push Ups/Deficit Push ups at the top of every minute.
Feet should be higher than those of the hands.
Start with 7 Ring Push Ups.
Time Cap 20′