WARM UP
- 200m sprint
- 12 Jumping squat
- 20m walking lunges
- 20m bear crawl
STRENGTH
A. EMOM 6:
1 Power clean + 2 hang squat clean
B. in 10 mins:
5 x 3
Front squat
3 Sets:
- 12 Alternating reverse lunges
- 12 Back extension
- 12 single leg v-up
WOD
4 Rounds for time: (cap17)
- 300m machine
- 12 Wall-balls
- 9 Power clean and press