WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Mobility
SKILL:
EMOM 9
Min. 1: 8e Backward Lunges
Min. 2: 30 Sec. Headstand
Min. 3: 20 Hollow Rocks
LIFT:
Clean Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Clean)
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“LFO”
For Time: (11 Min. Cap)
7 Rounds
6 Hang Cleans (185/125) (165/115) (155/105) (135/95)
15/12 Cal. Row
9 Box Jump Overs (24/20) (20/12)
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