Warmup
0-3 warm-up
bike or row
bike or row
4-10
10
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6x5 Deadlift EMOM for 6 min
build to 3rd set of 70%
build to 3rd set of 70%
WOD
4RFT
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45
10 Cleans
5 Jerks
155/105, 135/95, 115/75, 95/65, 75/45
