Friday June 11, 2021

Warmup

2 Rounds:

:20 Single or Double Unders
:10 Rest
:20 Plank
:10 Rest
:20 WB Cleans
:10 Rest
:20 Hollow Body Hold 

Mobility

Banded Front Rack Stretch 1:00/Side

BB Warm-Up

10 RDLs
10 Elbow Rotations
5 Muscle Clean
5 Hang Power Clean
5 Front Squats 

Strength/Skill

EMOM 8

1 clean
1 hang clean 

Full or power.   Heaviest possible with good form. 

WOD

AMRAP 15

6 power cleans
25 double unders
12 toes to bar
25 double unders
18 wallballs
25 double unders 

F:  dumbbell or empty barbell power cleans
P1:  135/95
P2:  95/65
C:  165/115; squat cleans; unbroken DU