Warm-Up:
250m Row Every 2 minutes
Dynamic Flex:
– Knee Hug to Super Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge
– Russian March
– Snatch to Clean Grip OHS
PreHab:
1a.) I, Y, T: 2 x 12E
1b.) Quadruped Hip Rotations: 2 x 5E
Technique/Prep:
– With Coach
Olympic/ Strength:
8 Min Alt. EMOM:
– 1 Clean @ 75-85%
– 3-5 Wtd Pull Ups
WOD:
8 Min AMRAP
– 50 Double Under Buy In then.
– 4 (2e) Single Arm KB Swing
– 4 Cal Row
– 4 C2B Pull Ups
– 4 Wall Balls
– 4 T2B
– 6, 8, 10 and so on…
Recovery:
– Forearm Stretch
– Banded Lat
– Foot elevated Hip Flexor