Primer
On a running 12:00 clock
Row, bike, VC or any combo
@3:00,6:00,9:00,12:00 jump off and complete
10 banded triceps extensions
10 walking lunges (bw)
10 SL v ups
Oly
Every :90x 10
Power clean
Front squat
Hang power clean
Split jerk
Treat this as 4 very separate movements
WOD
Every 2:00 x 4
Unbroken reps
6 db power cleans
12 db thrusters
6 db power cleans