Warmup
bike 1 min
runner, butterfly, uprights, wrist work
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
Banded left side walk 1/2 down + Banded Right side 1/2 down then, High knees back
Grab an empty Bar - pre-skill review:
3ground to knee
3pulls
3elbows high & outside
3 power cleans
3 front squat
3 squat clean
Strength / Skill
10 MIN. EMOM:
1 Power Clean + 1 Squat Clean
*add load as preferred - focus on technique
WOD
4 RFT:
50 Double Unders
12-9-6-3
Power Clean
Lateral Burpeee BJO
Pull up
115/75
135/95
155/115
175/135
