Warm-Up:
400m Run
Mobility/ Dynamic Flex:
– Knee Hug to Super Lunge
– A Skip x 2
– Reverse Lunge w/ Hi/Low Twist
– Backward Reach Run x 2
– Incworm + Russian March
– “Drum Major” x 2
Activation/Prep:
– Hang Clean + Press + GM (pvc/bar): 3 x 3E
Olympic:
– Power Clean + FS + Push Jerk: 5 x 2+1+4 @50% and build
WOD:
FOR TIME:
– 30/20 Push-Ups
– 300m Run
– 30 KB Swings 70/5
– 300m Run
– 30/20 Push Ups
– 300m Run
– 30 KB Swings 70/53
– 300m Run
Recovery:
– AIS Ham/ IT/ Groin
– Wall Calf
BONUS: Lax Ball Foot/Glute