Skill: Tire hops, over unders & crab walks x 3mins, Congo line style
Warm upHigh pants pull, foot work drills, barbell prep
Strength: Weightlifting
Level 1: Clean High Pull 4×1; 3 x 1 Clean-2 Jerks
Level 2: Squat clean and jerk EMOM x 12mins
WOD
12-9-6
squat cleans
strict pull ups.
EMOM perform 5 hollow rocks.
Warm down:
3 xone stop stretch(each side)5 seconds hold e/s
outlaw way hamstring reach with strong back
