mon, aug 12

warmup
100m run
20 hand to hand swing
10 bgoblet squat
x2

oly work
5-7min coaching ‘first pull’
vs the deadlift technique
then
emotm for 5 min
3 clean pulls to knee

wod
for time
50 cal bike
50 shoulder to overhead
(135/95)

capacity
10 cal row
10 shoulder to overhead
20 front rack step up
x4

finisher
2min quad smash/side
2min thoracic spine ext