Warm Up

10 BDD air squat w/ 10 sec hold on 10th (x2)
BDD X walk 6 down to 1
BDD monster walk 6 down to 1
BDD GM
10 BDD pull aparts
10 top down BDD pull aparts

EB
BB crushers x10
BB twists x 10
BB GM + squat x 10
FR stretch 30 sec
Hip muscle clean x10
Speed under drill x10

Strength/Skill

Clean lift off + clean pull (flat footed) 3 x 3 (reset every time)

3 x 1 squat clean (2:00)

WOD

9min AMRAP
10 Sumo Double KB/DB DL (50/35)
10 HRPU
10 box jump over

Comment