MOB: Full body
WU: Review Power Clean + Hang Power Clean. 5 BB front squats. 10 air squats. 200m run.
A. EMOM for 12:00. Power Clean + Hang Power Clean. Start at a medium heavy weight. Add or subtract weight as you go. MAKE THIS ABOUT SPEED UNDER THE BAR AND TECHNIQUE!!
B. AMRAP in 8:00 of:
3 Power Cleans 155/105
3 Front Squats 155/105
20 air squats to a medball
*IF YOU ARE DOING WOD FOR RET TOMORROW, TAKE THIS INTO CONSIDERATION WHEN CHOOSING LOADS AND SUBS. Feel free to go from the hang for the power cleans to save those hamstrings for tomorrow’s deadlifts and running.
LII: Weight of choice. Subs/heights of choice
LI: Weight of choice. Subs/heights of of choice. 10 air squats.
PWMOB: Pigeon Pose. Hamstrings. Lax ball in forearm/glutes.
Advanced: 3 Power Cleans 185/125. 3 Front Squats 185/125. 20 Pistols (alternating legs).