Mobility: ROM WOD: “LOWER BACK LOVE” (11 mins)


Warm up:

30 high knees

30 my climbers

15 squats

10 ring rows


Then 2 rounds with bar;

3 Squat Cleans from the Pockets

3 Squat Cleans from the Knees

3 Thrusters


Skill/Strength: Squat Clean Thruster

EMOMx10

Mins 1: 60% x 3

Mins 2: 60% x 3

Mins 3: 65% x 3

Mins 4: 65% x 3

Mins 5: Change Weights/Rest

Mins 6: 70% x 3

Mins 7: 70% x 2

Mins 8: 75% x 3

Mins 9: 75% x 2

Mins 10: 60% x 5


WOD: “Nasty Girls”

3 RFT:

50 Air Squats

7 Ring MUs

10 Hang Power Cleans 135/95


Ring MU Scale options:

-7 Bar MUs

-7 Banded MUs

-14 Dips

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