Warm up: 400 m run/500 m row; mobility; 10 knee tucks, 10 high kicks, 10 lunges w/ twist, 10 high knees, 10 butt kicks, 10 squat jumps, 10 alt toe touches
Mobility: foam roll/lax glutes/quads/hams
400 m run all out run (if you missed last week due to inclement weather)
for those that ran last week and missed the 500 m row you have a choice. . .
Rest 5 min
Skill Focus: Hang Power Clean, hang clean and thruster
a couple of light rounds to review technique and build to emom weight
EMOM for 6-8 min
Levels 2 & 3
2 hpc + 1 hc to thruster @70-80% 1RM pc
Level 1
3 hpc to thruster
Rest 5 min
AMRAP in 6-8 min
Levels 2 & 3
10 sledge slams (ea side)
8 t2b
6 burpees
4 hspu
Level 1
10 sledge slams
8 kte or knee raises
6 burpees
4 mod hspu or strict db press
Post 400 m run/500 m row time and # rds for score
