Warmup
on own - 500/400m row for all
coach led - mobility - glides and dynamic exercises that compliment todays wod
pre-skill empty barbell warmup
Strength / Skill
8 min emom
odd: 1 hang power clean + 1 front squat
even: 1 hang squat clean
each minute perform 1 or more rep - increase load to your wod weight
WcG Benchmark
DEATH BY SQUAT CLEAN
20 min death by Squat Clean
min 1 - 1 squat clean
min 2 - 2 squat clean
and so on until you cannot complete all the required squat cleans in that min timeframe. If you can't, then you start over at 1 at the top of the nwexzt minute
ie:
7, 7, 6 (=20)
rx+ 185/125
rx 135/105
mrx/sc 115/85
sc 95/65