Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

15 min EMOM

  1. 10 KB Pull Overs
  2. 15/8 Push Ups
  3. 12/9 Cal Row (at least 10/7)
  4. 5/3 Ring Dips + 5 goblet Squats
  5. 10 KB Snatches

 

 

Strength: 1RM Clean and Jerk in 20 Mins

 

(Any type of clean and shoulder to overhead is acceptable.)

 

WOD: “Good Times, Bad Times”

3 Min AMRAP:

400m Run

Max Reps TTBs

 

-2 min Rest

 

3 min AMRAP:

400m run

Max Reps Hang Power Cleans 135/95

 

-2 mins rest

 

3 min AMRAP

400m run

Max Reps Front Squats 135/95

 

-Score is total reps for all AMRAPs

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