WARM-UP:
1/2 Tabata w Barbell
Front Squat, S2OH, Good Morning
Dynamic Stretch
STRENGTH:
Tall Clean 3 Reps EMOM for 6 min.
Clean Panda Pull / Hang Squat Clean 3 Reps EMOM for 3 min.
Squat Clean 2 Reps EMOM for 5 min
WOD: HANGMAN
For time:
1 round of:
90 Double Unders
30 S2OH ½ BW
6 Rope Climbs
2 rounds of:
45 Double Unders
15 S2OH ½ BW
3 Rope Climbs
3 rounds of:
30 Double Unders
10 S2OH ½ BW
2 Rope Climbs
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups on slant board.
Deadhang 90 sec.