*in 10 minutes or less*
Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge
Bergener (full if time allows)
*if you finish early: start skill, buy in or work on a weakness!
BUY IN
EMOTM 10 minutes
1-5 Strict Pull-ups
*if you cannot complete a strict pull-up, use the lightest band that allows you to get chin above bar at least once*
SKILL
Power Clean
WOD
For Time:
10,9,8,7,6,5,4,3,2,1
Power cleans 155/105
HSPU
CASH OUT
2-3 rounds of 335m sprint, rest 1 minute in between rounds
*do more rounds if time allows*
MOBILITY
hamstring
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