WARMUP:
3:00 Monostructural Movement
10 Min AMRAP
10 4 Way Dead Bugs
8 Alt. Knee Hug to Lunge Twist
10R/10L Single Arm Lat. Shoulder Raise w. 5#
:20 L-Sit Hold
10 Burpees w/ focus on hip snap
STRENGTH/SKILL:
EMOM x 6
3 Slow Pull Power Cleans*
* 2-3 seconds for first pull
Performance Sport: complete reps at 75% 1 RM power clean
Functional Athlete: complete reps at 60%/65% 1 RM power clean
DEMO: https://youtu.be/GssGV7USgr4
WOD:
* Teams of 3, break up work evenly:
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (PS: 95/65) (FA: 65/46)
30 Toes to Bar
30 Thrusters (PS: 95/65) (FA: 65/46)
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (PS:115/80) (FA: 75/55)
30 Toes to Bar
30 Thrusters (PS: 115/80) (FA: 75/55)
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (PS: 135/95) (FA: 95/65)
30 Toes to Bar
30 Thrusters (PS: 135/95) (FA: 95/65)
* c/o CFNE-ish