01.11.2021

Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling prisoner windmills


Mobility
10/side hip hurdles
5/side reach, roll & lifft
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds

WOD
"Packer"
3 rounds
3:00 EMOM
12/9 cals bike- sprint
3:00 EMOM
10 hang power cleans 135/95 OR heavier for 5 reps
3:00 EMOM
10 TTB or 12-15 TTB
3:00 EMOM
10 front squats 135/95 OR heavier for 5 reps
*record your weights used on the barbell work*