Warm Up
With a partner- medicine ball drills
https://www.instagram.com/p/BonIbAJA06h/?taken-by=crossfittraining
Do 10 reps each of the following:

1. Chest passes: Focus on keeping the knees straight while quickly driving the ball away from the chest.
2. Rotational tosses: Focus on flexing at both the hips and knees while keeping the core engaged.
3. Overhead passes: Focus on keeping the core engaged while the ball is overhead and using a contraction in the lats to drive the ball to the other person.
4. Squat + chest pass to partner: Focus on creating a core-to-extremity pattern, similar to a wall ball or thruster.



Mobility:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly



Skill: tempo front squats
4 sets of 4 reps @ 70%
take 4 seconds to descend on each squat
rest should be 2- 2.5 minutes between sets



WOD12min AMRAP
12 Ring Row
12 Squat Cleans (115/75lbs) 75/55
12 Ring Row
10 Squat Cleans (135/95lbs) 95/65
12 Ring Row
8 Squat Cleans (155/105lbs) 115/75
12 Ring Row
6 Squat Cleans (175/115lbs) 135/95
12 Ring Row
4 Squat Cleans (185/125lbs) 155/105
12 Ring Row
2 Squat Cleans (195/135lbs) 175/115
12 Ring Row
AMRAP Squat Cleans (205/145lbs) 185/125