WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches
SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised
METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees
