Warm Up: 10 pass thrus, 2 inch worms, 20 squats, 10 hollows, 10 push ups
400m row

Mobility: wall stretch for 1 min as a group, then personal roll out for 2 mins

Skill: Broad jumps
4 attempts, record longest

Strength: 9 min EMOM:
Start @60% clean
1 Power Clean
2 Front squat
1 split/push jerk
increase weight a couple times if form is good, but not beyond 80% (Newer folks should get coaches approval before increasing weight)

WOD:
21-15-9
HSPUs
Pull ups
Cash out: 40 air squats, 20 sit ups, 200m run

Mobility: shoulders, pecs, pigeon

Comment