Warm up
5min amrap: 30sec plank on hands, 10 jump squats, 2 walkouts
Burgner warm up: all from the floor- 10-15 reps of :deadlift, shrug and extend, high pull, catch, squat drops
Strength
Emom x 15mins:
min0-5: 3 x clean high pulls,
min6-10: hang squat clean x 2,
min10-15: squat clean x 1
Focus on slow controlled pull to the knee, then speed through the middle after knee
WOD
27-21-15-9:
wallballs 10/6,
box jumps,
push ups.
Mod 2: wb 6/5, step ups, knee push ups
