WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
BUY IN
Push press
5 @ 75% 1RM
3 @ 85% 1RM
AMRAP @ 95% 1RM
SKILL
Hang Clean
WOD
12 min AMRAP
12 Hang Clean 115/75
35 DU
10 Pistols total (5 each leg)
5 Inch Worm (no push up, stand to plank to stand)
CASH OUT
Use remaining time to find a touch and go 2RM on Squat Clean.
If you don't fail on an attempt, that means you should go heavier. WORK TILL FAILURE!
MOBILITY
Ankles
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