Time to Practice!
Warm Up:
Run 800m
12 OH Squats (pvc)
15 Sit Ups
10 Burpees
Mobility
Squat to stand
pigeon
Banded Squat on Wall
Strength (todays focus)
Clean and Jerk
**thats right, full squat clean then jerk
4-4-3-3-1-1-1
WOD:
AMRAP in 12 Min of:
40 Double Unders
16 KB Swings (53/35#)
12 Toes to Bar
8 Hang Squat Cleans (96/65#)