Warmup
3 min warm up on Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean
Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)
WOD
4RFT
35 DU
25 weighted sit ups
15 cal row
