Movement Prep:
5 Minutes banded hip distraction

Warm-up:
A) 2 rounds:

  • 1 minute jump rope
  • 1 minute calf stretch - alternate legs every 15 seconds

B) 2 rounds:

  • 6 Banded See Saw Steps
  • 6 Spiderman Steps
  • 6 Captain Morgans

C) 2 rounds:

  • 10 Russian KB swings
  • 10 Goblet Squats
  • 10 Kip swings

Skill:
Speed Under the Bar
5-5-5 High-hang Squat Cleans (light)

Strength:
3-3-3-3-3 Squat Clean @ 80-85% of 1 RM

Conditioning:
10 Min AMRAP

  • 20 Russian KB Swings (32/24)
  • 10 KB Thrusters (32/24)

 

Good Article on Willpower:
http://library.crossfit.com/free/pdf/CFJ_15_02_Willpower_Brown.pdf