WARM UP

200m run

2 rounds:

1 set of fence drills

10 lunges (each)

10 Air squats

5 Lunge to instep

10 Push-ups

SKILL/STRENGTH

7:00 EMOM

4 Hip squat cleans building up in weight. NO FAILS

*Goal is to work on speed under the bar from the hip position

*Modification = FSQ

WOD

3 RFT (15:00 cut)

20 Air Squats

400m Run

ME Power Cleans (touch and go) at final EMOM weight

Two Scores:

Time and # of PC