WARM UP
30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
EMOTM 6 min
1 Clean + Front Squat + Jerk
SKILL
Squat Cleans
WOD
4rft:
5 Squat Cleans 185/135
30 DU
10 Burpees Over the bar
CASH OUT
Handstand Walk/Shoulder taps/HS hold
MOBILITY
T/S
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