11/22/2017

Warm Up


-10 G/H bridges
-10 Pike push up
-2x10s each Side plank
-30s Pigeon stretch
-10 Push up to plus
-10 Scap pull up
-30s Mod skin the cat

Strength/Skill


Clean Complex

Hang Clean + Touch and Go Clean & Jerk
+ Touch and go Squat Clean & Jerk

*5 Sets for Load

WOD


For time:
3 Rounds
-10 Ring dips
-10 Box jumps (24/20/18)

3 Rounds
-10 DB power cleans (55/35/25)
-10 DB Alt. lunges

3 Rounds
-10 Burpees
-10 Pull ups

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