Oly
Positional Work
EMOM x 6
1 Slow Pull Clean Pull
1 Power Clean
1 Low Hang Power Clean (hold bar 2" from floor for 2sec pause)
directly into - one continual clock
EMOM x 6
1 Power Clean
1 Front Squat
1 Hang Squat Clean
WOD 1 - It Burns
10 single arm devils press (buy in)
3x 12 single arm db thruster
12 t2b
10 single arm devils press (buy out)
WOD 2
50/35 calorie bike
50 American swings 53/35
50/35 calorie row
50 American swings
400/300 Ft VC or 800/600 m run