WARMUP:
3:00 Monostructural Movement
Then…
2 Rounds
:30 Plank Hold
:30 Hip Bridges
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L KB Windmills
5 Right Leg Lunge w/ Right Arm KB Overhead Hold /5 Left Leg Lunge w/ Left Arm KB Overhead Hold
STRENGTH/SKILL:
3 Super Sets
8R/8L Back Rack Bulgarian Split Squats (AHAP)
10 Yates Rows (keep weight light here and move well)
https://www.bodybuilding.com/exercises/yates-row
WOD:
Performance Sport EMOM x 12*
M1: 12 Dealifts (185/125)
M2: 9 Hang Power Cleans (185/125)
M3: 6 Push-Jerks (185/125)
M4: Rest *
Scale reps (not weight) if unable to complete work within 50 seconds.
Functional Athlete EMOM x 12*
M1: 12 Dealifts (135/95)
M2: 9 Hang Power Cleans (135/95)
M3: 6 Push-Jerks (135/95)
M4: Rest
* Scale reps (not weight) if unable to complete work within 50 seconds.
