SKILL
2RNFT – core work
30sec plank on palms
30sec plank on elbows
30sec bird dog on left hand
30sec bird dog on right hand
30sec starfish on left hand
30sec starfish on right hand
WOD
200m run
25 back squats (50% of 1RM push press)
200m run
20 push jerks (50% of 1RM push press)
200m run
15 hang power cleans (50% of 1RM push press)
200m run
10 push presses (50% of 1RM push press)
200m run
5 front rack lunges (2-for-1; 50% of 1RM push press)
