Fernando, Michael ane Tami
WARM-UP:
750m Row
2 Rounds Clean Warm-up
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (Top to Bottom)
1 Rep EMOM for 10 min.
Use this time to work on your mechanics.
WOD: OKIE
For Time:
5 Rounds
9 Shoulder to Overhead 115/75
12 Back Squats
9 Hang Power Clean
12 Front Squats
Use the same weight for all movements.
(OTG)
ICING:
Hip Extension 20 reps.
KOT – Tib Raises 20 Reps each leg.