Warm-up:
Run or Row
Crossover Symmetry
20 Banded Good Mornings
10 Yoga Push Ups
Inch worms Down
Crab Walk Back
10 Scorpions
15 Squats
10 Pullups
Handstand Practice
Strength:
Every 2 minutes, for 24 minutes (12 sets):
Power Clean + Split Jerk
Build over the course of the 12 sets to today’s heavy.
WoD:
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each. Combine times for total work time.
Mobility:
Couch Stretch
Mash Quads
Roll Posterior