Warm Up
Mobility
+
2 rounds: Bear crawl- duck walks- broad jump- lunges
Skill
1 Round: 5 Muscle cleans-5 Front squats-5 Strict press
30”REST:
1 Round: 5 squat cleans -5 push press-5 thruster
30” REST:
1Round: 5 scap pull- 5 kipping up – 5strict pull-ups
30”REST:
2 rounds: 5 chest to bar pull ups / 5 thursters load increase
Met Con
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
End Of The Wod
Partner work legs