Warm-Up:
2 Rounds at Own Pace:
Row 250 m
PVC Dislocates x 30

Skill Warm-Up:Coach B Warm-Ups w/ barbell x 10
Up and Down
Elbow High and Outside
Muscle Clean
Clean Drops
Clean Lands
Front Squat
then Review of Skill Work on Split Jerk…
Jumps in Place
Jump into Lunge for Split Jerk

Strength WOD:Power Clean/Push Press/Push Jerk/ 1-1-1 x 5 sets/180 sec rest – Pick an appropriate weight for each set… So the set would look something like this… You take 135 lbs, Power Clean it, then Push Press it, and then Push Jerk it… That is considered 1 set… You do this 5 times…

Met-Con WOD:10 Rounds for time of:

Vagabond Dawgs:
SDHP X 10
Ring Dips x 10
Side Hops x 30

Vagabond Cats:
SDHP X 10
Ring Holds x 3 seconds x 7 reps
Tuck Jumps x 20

Vagabond Pups:
SDHP X 10
Push-Ups x 10
Box Jumps x 12(16-18 inches)