Warm-up

2:00 bike, row, ski

then,

50′ High knee pull
50′ Walking lunge
50′ Bear crawl
50′ Running high knees
50′ Skipping high knees

Strength/Skill

Push Jerk

12 minutes to build to a heavy single or work on technique

WOD

For time:

50/45 Calorie bike
50 Sit-ups
50 Alternating DB snatches 50/35
50 Single DB step-ups 50/35