Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. bent quad stretch
Dynamic stretching:
a.stationary alt lunges
b.stationary alt side lunges
Strength / Skill
Bergner Warm up and Skill Transfer
1 rd with PVC
1rd with empty bat
2rds with adding load
Then
OHS - goal 1 rm
WOD
For Time:
Ladder - 95/65
10-1 Hang Snatch
1-10 ohs
1 min transition
Ladder down
10-1 cal bike + hspu
