Happy Birthday Coach Rafael!
Dynamic movement prep
Group warm up
4 rounds for quality.
5 KB snatch each arm
5 KB clean and jerk each arm
5 goblet squats
Skill
Kipping drills
rings, bar, hollow rock drills
Barbell row
5-5-5-5-5.
Emom 10 minutes
3 reps Clean and jerk
Adjust weight as needed.
Rest
8 minutes amrap
12 steps oh lunges (holding wall ball)
20 wall ball 20/14
Adjust weight as needed
Mad mobi
Pigeon
Frog
Hamstring
Knee on the wall