Skill – 4-6 x row 250m AFAP (as fast as possible) rest 3:1
*use experience and restfulness to determine total rounds per athlete
Conditioning – 12 minute AMRAP of:
10 KB Clean & Jerk (left) 24/16kg
15 KBS 24/16kg
10 KB Clean & Jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.