2x
:20 bike building
6/6 kb single arm hollow rock to OH (Turkish sit up)
6/6 kb pull through
6/6 crossbody SA Staggered RDL
Technical work continued warm up
2x
2 straight legged clean pull
2 hang muscle clean
2 hang power clean
2 pausing push jerk (hold dip and oh position )
6/6 KOT split squat on rower
5-10-15 lateral shuffle shuttle
WOD 1
Power Shuttles
5x
5 power cleans
5-10-15 shuttle (down 5/back, down 10/back, down 15/back)
Don’t stress about going too heavy just focus on feeling the movement
WOD 2 Partner
One And A Quarter Bounce It
5x ea grab a friend and you go I go
5 “1 1/4” dual kb front squat
5 burpee pull ups