Dynamic warm up
Group warm up
50 Heavy Russians.
Skill
With a spotter work
Handstands and handstand walks.
Amrap in 5 minutes
7 Hang Squat cleans 115/75
14 toe 2 bar
Rest 3 minutes
Amrap in 5 minutes
30 kb swings 1.5/1
7 hang squat snatch 115/75
Rest 3 minutes
Amrap in 5 minutes
10 wall ball 20/14
12 Abmat sit ups
Madmobi
Shoulder bully
Roll calves
Lat stretch band
Hamstring up n over
Pigeon