Warm Up2 rounds300m row or bike
10 plate squats
10 goblet squat + press https://www.instagram.com/p/B7ZRVo1FxrB/?utm_source=ig_embed&utm_campaign=embed_video_watch_again


Mobility:
squat hold x 30 seconds for 3 sets
ankle stretch in a lunge position x 30 seconds each side
banded squat OH press x 8/side https://youtu.be/qlkoMqvbYog



Skill: OHS

5 sets of

1 pause OHS for 4 seconds
2 regular OHS
start at 60% and build with good form

WOD
3 RFT
8 devil's press 50/35 35/20
16 hang power cleans 135/95
8 DB thrusters 50/35 35/20
16 burpee over bar

At Home WOD

Do the same wod as class all with DBs. Make your burpees over a DB.

At Home- no equipment
"Walk the Line"
5 Rounds
60 lateral line hops- a single hop is a rep- hop over anything
40 reverse lunges
20 burpees

ABs:
5- 6 rounds
10 candlestick rolls to a sit up or to a jump up (like a get up we do in class)
20 seconds bent knee hollow hold or 30 seconds hollow body hold
10 inchworms with no push up