ONLY 8 AND 9 AM CLASSES TODAY!!!
WARMUP:
2:00 Monostructural Movement
2 Rounds
:30 Ipsilateral Dead Bugs
6 Scap Pull Ups
10 Spiderman Crawls W/ Elbow To Drop
10 Slam Balls (20/14)
10R/10L Russian Twist (20/14)
Then…
2 Rounds
:30R/:30L Erector Stretch (https://youtu.be/N6wI5jewDw4)
1:00 Pole Squat
STRENGTH/SKILL:
Squat Clean EMOM x 11
M1-3: Clean Pull + Hang Squat Clean + Squat Clean
(66%, 69%, 72%)
M4: Rest
M5-7: (2) Squat Cleans
(76%, 79%, 82%)
M8: Rest
M9-11: (1) Squat Clean
(88%, 88%, 90%)
WOD:
3 Min AMRAP
3 Power Cleans (135/95)
5 Jerks
7 Front Squats
Reset 1:00
REPEAT 4 TIMES
