Mobility: 

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

Complete 2 Rounds:

  1. 15 Squat Jumps
  2. 15 Medball Candle Sticks
  3. 15 Sit Ups
  4. 15/8 Push ups
  5. 15 Banded Pull Aparts with 1 second hold at the back
  6. 200m run

 

 

Strength: Oly Day - Clean Pull + Hang Squat Clean + Push Press

 

12 Min EMOM: (Use % of Push Press)

Mins 1-4: 72% x 1

Mins 5-8: 78% x 1

Mins 9-12: 85% x 1

 

 

WOD: “Wild Horses”

For Time: (15 min Cap)

4 RFT:

34 DUs (102 singles)

17 Wall Balls

11 American KB Swings 70/53

 

 

ROM WOD: coaches choice

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