Warm-up:
4 Sets:
10 One Arm Kettlebell Swings, left
10 One Arm Kettlebell Swings, right
10 Squat + Broad Jump
5 Transition Rocks (Incline, Supine, or Elevated)
Strength:
Clean 1RM
WOD:
3 Rounds For Time:
7 Double Kettlebell Clean & Jerk, heavy
5 Muscle-Ups
TIMECAP: 10:00
Extra Work: Power Snatch 6×1