-Warm Up-



Foot drills


2 rounds


10 groiners

8 bottom half burpees

5 elbow pass throughs

5 oh eccentric wrist extension

5 hang muscle cleans



-Strength-


20 minutes


4-5 sets


:30 weighted back extension holds


Super set with


20 piked flutter kicks


https://youtu.be/12Qd9JH_qmY



-WoD-


AmRaP 18


8 Hang Power Cleans

12 Bar facing Burpee bar hops

200m run


Weight starts at 115/75

*every 2 rounds add 20/10 pounds total to the bar


Rounds 1+ 2 115/75

Rounds 3+4 135/95

Rounds 5+6 155/105