WOD 210430 - FRIDAY

WARM UP


Coach Stretch

Shoulder Mob.


3 RDS

10s Hang + 5 Hollow Swings

5 Med Ball Cleans

8 Glute Bridge

20 DUs

 

Skill / Strength


4 Sets

Power Clean + Front Squat + Hang Clean + Split Jerk

Build to heavy complex without dropping bar


 

WOD


10 AMRAP


10 Toes to Bar

15 Wall Balls, 20/14#

10 Chest to Bar

30 DUs / 60 SUs


 

Post WOD Accessory


50 Push Ups

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