WARM UP
Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers
Foam roll or 1-2 Supple Leopard Mobs
BUY IN
3 sets of
1 Hang Clean then Thruster AMRAP 65/35
2 min break between attempts
WOD
12 min AMRAP
5 Push Press 115/75
7 Toes to Bar
9 Burpees
CASH OUT
435m relay (teams if possible)
MOBILITY
2-3 Shoulder Mobs from Supple Leopard (ask your coach for assistance)
*Ideally you spend 1-3 minutes on each mobility, each side
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