Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

400m run

10 high knees each leg

5 burpees onto plate

10 ground to overhead with same plate

200m run

10 tuck jumps

5 alternating  push ups over plate

5 overhead lunges with plate

 

Skill: EMOM x 8

Odd: 10 Alternating Overhead Lunges 45/35 up to 75/55 (5 each leg)

(Scale: Front Rack Lunges or Back Rack Lunges)

Even: 12 Supermans (with a 3 sec hold in the open position)

 

Strength: TnG Dead Lift

Clean Grip: 50%x5, 60%x5

Mixed Grip: 65%x5, 70%x4, 75%x3, 80%x3, 65%x8

 

 

WOD: “M.Q. 15.1-L"

8 Mins AMRAP:

5 MUs

10 Power Cleans 155/105

 

Scale Options:

5 MUs =

-7 Banded MUs

-10 CTBs

-15 Pull Ups anyway/Ring

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