Warm Up
Mobility
4 x 1 minute ladder (1,2,3,4…) Ring Row- Push Up- Squat
Technique legless rope climbs
Skill
Technique Clean + Push Jerk
EMOM 8’ (30% of 1 RM)
1 Hang Squat Clean + 1 Squat Clean + 1 Push Press + 1 Push Jerk
Met Con
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots
End Of The Wod
3 Rounds
30’’ Mountain Climber
30’’ Plank Hold
30’’ Hollow Rock
30’’ Kettlebell Russian Twist
1’ Rest