WARMUP:
200 Meter Run
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Good Mornings
:45 Goblet Squat Hold
8 Hollow Rocks
8 Contralateral Dead Bugs
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run
STRENGTH/SKILL:
A. Build to heaviest complex of:
1 Squat Clean + 1 Hang Squat Snatch + 2 Overhead Squats
B. EMOM x 5
Using final weight from A:
5 Hang Power Cleans + 5 Burpees Over the Bar
WOD:
50-40-30-20-10
Double Unders
Sit-Ups
Cal Row
* Athlete chooses if they begin with the Double Under or with the Cal Row.
