Warm Up
Coach Led / PVC work

MOB
Banded Hamstring
Banded Shoulder
Down Dog/Up Dog

Skill
EMOM 10 mins
Min 1 - 2x Down and back DB waiter's walk
Min 2 - 10 GHD Hip Extension

WOD
20 min AMRAP w/ a partner
Run 200m (to church gate and back)*
6 Clean & Jerk (155/115)
12 Burpee to a 6" Target
18 American KB Swing (53/35)
*Alternate rounds, but both partners run together each round

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