WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extension
10 Clean Pulls
10 Front Squats
5 Push Jerk + 5 Split Jerk
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
20 Hollow Rocks
50 ft. Single Arm OH Walking lunge (25 Right, 25 Left)
10 HSPU
*ADV = Strict / BEG = Box Piked
LIFT:
EMOM 10
1 Full Clean + 1 Front Squat + 1 Jerk
*Work to a heavy complex.
WOD:
“11.3”
AMRAP 5
Squat Clean & Jerk (165/110) (155/100) (135/95) (115/75)
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