WARM UP
Complete in 10 min:
Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers
If finish faster then 10 min, start buy in or work on a weakness!
BUY IN
In 12 minutes:
Strict press
5 reps @ 75% 1rm
3 reps @ 85% 1rm
1+ reps @ 95% 1rm
3 reps @ 85% 1rm
AMRAP @ 75% 1RM
WOD
EMOTM for 15 minutes
5 pull ups
10 air squats (no butt to ball unless allowed by coach)
CASH OUT
High hang clean 4 x 8 (start light and add weight if all reps completed to full depth)
*Start with the bar touching your hips, bend your knees straight down. Keep your chest behind bar, clean the BB and try to land as low in the catch of a squat clean as possible*
MOBILITY
LATS
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