mon, aug 19

warmup
100m run
20 hand to hand swing
10 bgoblet squat
x2
then
1min ankle mobility
use 5lbs plates under toes

oly work
emotm for 5 min
3 clean pulls knee to hip crease

wod
hang power clean (60%)
2…4…6…8…..
pistol
4…8…12…16…
10min amrap

 

capacity
hang power clean
2…4…6….8….
front rack step up
4….8…12…16….

finisher
1min low dragon/sdie
1min scorpion twist hold/side