WARM UP
Bergener
Then have your coach assign you the best choice below for you:
In Line Lunge/Lateral box step down(pistol mod)
Down Dog
Push Up
Ring Dip/HSPU
Pull up/Muscle Up
SKILL
Hang Clean - warm up to WOD weight. Go over cycling
BUY IN
8 sets x 2 reps Front Squat
Pause for 3 seconds at absolute bottom
Start with 60% 1RM and work heavier if possible
WOD
12 min AMRAP
10 Hang Cleans 115/75
10 Bar Facing Burpees
15 Sit Ups
CASH OUT
5 sets of
High Hang + Hang Snatch (squat preferred)
Start at 50% 1RM and work heavier if form allows
MOBILITY
Quads
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