Warm up: Handstand walk or bear crawl to cone, 10 jumping jacks, 10 squats, broad jumps to cone, 10 jumping jacks, 10 squats, run back to start
Skill: hang power cleans using barbell or dumbbell depending on athlete
WOD:
Individual workout, with DB AHAP
3 RFT of:
100m farmers carry
100m waiter walk (1 weight overhead, other hanging at side; switch at 50m)
15 renegade rows (left and right side = one repetition)
15 DB Hang power cleans
