warmup:
1:00 at each station, 3x thru
no push up burpees
PVC OHS
kip swings/bar hang
PVC deadlifts *increase to barbell as you see fit
Skills:
review movements and set up
WOD:
AMRAP 20 with a partner:
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
If you are competing at the LJ, this is a good opportunity to take a practice run by yourself.