Warm-up:
200m run
10 push ups
15 up downs
20 beat swing “butterfly”

Skill:
Clean w/ pause above the knee
3×8 65% or 75/55
3×4 80% or 95/65
2×3 85% or 115/75

Clean pulls
3×8 106% or 135/95

WOD:
12 min AMRAP:
200m run
30 Front Rack Lunges
60 Double-Unders

Adv: 95/65
RX: 75/65
Inter: 65/55
Beg: 45/35

Post:
100- Sit-up