WARM UP
*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
Take 10 minutes to find a heavy TRIPLE (3 unbroken reps) - Front Squat
SKILL
Squat Clean
WOD
FOR TIME:
Run 800m
then
3 RFT:
15 Pull Ups
5 Squat Cleans 155/105
then
Run 800m
20 min time cap
*clock starts with run and WOD ends when second run is finished*
CASH OUT
Rope Climb
- If you are efficient climbing rope, work on some legless
- If you are not good with rope, today is a great day to get better!
MOBILITY
Hip Flexors
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