WARM UP:
400 M.Run or Row
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8E DB Rear Delt DB Row
8 Supine BB Row
8 Assisted Glute-Ham Raises
LIFT:
Power Clean + Full Clean
1 + 2 @ 65%
1 + 2 @ 70%
1 + 2@ 80%
1 + 1 @ 85%
1 + 1 @ 90%
WOD:
“11.5B”
EMOM 9
MIN. 1: 5 Squat Cleans (155/105)
MIN. 2: 10 T2B
MIN. 3: 15 Wall Ball (20/16)
Immediately Into:
AMRAP 6
5 Squat Cleans
10 T2B
15 Wall Ball
*Score = AMRAP score
POST WOD:
Roll & Stretch
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