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
(64%, 67%, 70%)
M4: Rest
M5-7: (2) Squat Cleans
(74%, 77%, 80%)
M8: Rest
M9-11: (1) Squat Clean
(84%, 86%, 88%)
WOD:
4 Min AMRAP
12 Deadlifts (95/65)
9 Power Cleans
6 Shoulder to Overhead
Rest 2 Min.
4 Min AMRAP
12 Deadlifts (135/95))
9 Power Cleans
6 Shoulder to Overhead
Rest 2 Min.
4 Min AMRAP
12 Deadlifts (155/105)
9 Power Cleans
6 Shoulder to Overhead
