Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
Empty Barbell warm-up:
repeat 3rds
1.hang clean pull
2. hang clean pull & elbows high & outside
3. hang clean pull & elbows high & outside & strong turnover
EMOM 8 rds
1 Hang clean + 1 Power Clean
- build load
WOD
For Time:
36 Wall Balls
24 Ring Rows
9 Cleans 135/95
24 Wall Balls
18 Pull Ups
7 Cleans 155/115
12 Wall Balls
9 CTBs
5 Cleans 175/135
