Warmup:
Alt minutes: row, mobility, empty bar drills
Strength : EMOM 12 : (Moderate / Across)
Clean and jerk complex :
1x Clean deadlift
1x Hang Squat Clean
1x Front squat
1x Jerk
WOD: 9 minute AMRAP:
3x Squat Clean
5x Burpees OTB
10/15 Cal Row
Warmup:
Alt minutes: row, mobility, empty bar drills
Strength : EMOM 12 : (Moderate / Across)
Clean and jerk complex :
1x Clean deadlift
1x Hang Squat Clean
1x Front squat
1x Jerk
WOD: 9 minute AMRAP:
3x Squat Clean
5x Burpees OTB
10/15 Cal Row
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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