Warm Up250m row or bike 4 air chair swings 6 med ball cleans 8 ring rows 250 m row or bike
Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch
With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Front squat x 3 reps Rest as needed; then repeat
Skill: clean complex 12:00 E2M (6 sets) starting at 60% 1 RM clean & jerk and build clean + front squat + jerk (first clean should be a squat clean)
WOD 30-30-30 wall balls 20/14 TTB burpee box jump overs 24/20"