Warm up
2 Rounds
:30 Ipsilateral Dead Bugs
7 Strict Pull Ups
10 Yard Spiderman Crawls W/ Elbow To Drop
10 Yard Knee Hug To Horizontal Lunge Twist
(https://youtu.be/7EZvP-Jf_1A)
5 Empty Bar Hang Cleans
Mobility
Banded Shoulder Distraction, Bully Stretch
WOD A
4 set of 2 reps of:
Hang Power Snatch + Power Snatch + Overhead Squat
WOD B
4 Rounds
EMOM 4
400 Meter Run
15 Hang Power Cleans
9 Push Press
* Weight is athlete’s choice.
** Push Press is same weight as Cleans.
*** Score = fastest round
