WARM UP
Pass through
Push up
Sit up
Wall squat
Walking lunge
Hurdlers
Push up
Sit up
Wall squat
Walking lunge
Hurdlers
Wrist distractions
Foam roll hip flexors
Foam roll hip flexors
BUY IN
Bear crawl room 4x (100m total)
SKILL
Wall ball
WOD
20min AMRAP
10 Wall ball 20/14
15 Dips (rings or between boxes)
2 x 20m sprints
15 Dips (rings or between boxes)
2 x 20m sprints
CASH OUT
3-5 sets of
1 hang clean followed immediately by (touch and go) 1 squat clean
*add weight if coach allows
**work on form and the difference in the two movements
**work on form and the difference in the two movements
MOBILITY
Wrist and quads
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