Warm up: 300 m shuttle (50 forward, 50 back); wrist/shoulder mob; 10 pass thrus; 2 x: alt lunges w/ arm raise, 8 3a 1 arm db swings, 8 ea 1 arm db presses
Skill Focus: Hang Clean Warm up and build in weight and then. . . Hang Clean 1 RM (2 or 3 attempts)
WOD:
25 yd single arm farmer’s carry right
12 kb/db hang power clean (6 ea arm)
12 kb push press (6 ea)
12 goblet lunges in place (6 ea)
25 yd single arm farmer’s carry left
3 RFT
Post 1 rm hc and time for score
