dynamic movement prep
Group warm up
Skill.
3 rounds for quality
30 second Handstand holds
10 alternating Turkish get ups
Reinforce good positions
Clean lift off (3 seconds)
Clean pull
Clean
1 rep at each position.
3-3-3-3 65-75%
Wod
Nancy with thrusters
5 rounds for time
400 meter run
15 thrusters 95/65
Mad mobi.
Hamstring up n over.
Pigeon.
Corner stretch
Lat stretch band
Bully
Press ups.