Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*
B. Front Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs
RX+ 145/105
MRX/SC 95/65
