Mobility
Banded front rack position on rig
Warm-up
Mini Cardio WOD
4 Rounds at your pace
15 squats
10 sit ups
5 push ups
4 Rounds at your pace
15 squats
10 sit ups
5 push ups
Skill Review
Cleans
jump shrug
high pull
dip and flip review
jump shrug
high pull
dip and flip review
Special Strength
Cleans
5,5,3,3,1,1
add weight each round.
NO RM
5,5,3,3,1,1
add weight each round.
NO RM
Metcon
AMRAP- 10 minutes
5 front squats
10 box jumps
15 burpees
Midline
3X20
Russian twist with plate
Russian twist with plate