Dynamic Warm-Up – Mobility
9-7-5 reps for time of:
Squat snatches 135/95, 115/75, 95/55
B. Strength: Clean
Take 20-25 minutes to find today’s 1 Rep Max Clean.
1-1-1-1-1-1-1 start @ 60-70% of 1RM and climb
*Scale weight of movement as needed for progression and smooth speed through A. Ask your coach for help.
Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. 10 Min EMOM of:
Odd: 3 Dead Lift 275/205 245/173 225/143
Even: 40 Double Unders
D. 7-10 minute smooth row/bike