Warm Up
3 rounds

200m run
10 (5 each side) half kneeling single arm KB bottoms up press + :05 hold
10 each side quadruped thoracic rotations https://www.youtube.com/watch?v=4dE4KmmfKiI



Abs:
One set:
hollow rocks x 20
shoulder taps x 40- in a plank position, hold core tight for little hip rotation (20 taps each shoulder)
hollow rocks x 20


Mobility:

Banded rows x 20 reps
LaCrosse ball smash of underside of the forearm x :30 each

Wrist stretch- fingers forward + rock and palms up fingers pointing to knees + rock x 10 reps each

Skill: Push Press
6 sets of 4 reps @ 80%


Coach Led Clean Warm Up

WOD
OTM for 16:00
min 1- 50 Double unders or 100 single unders
min 2- 10- 15 power cleans @ 60% 1RM
min 3- max effort burpee box jump overs 24/20"
min 4- rest and record number of BBJO