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WARM UP
Ride or Row for 4 Min
2 Rds
10 Med ball cleans
10 Lunges-work on KOT lunge
10 Push UPs
Dynamic Stretch
STRENGTH
Hang Squat Clean
3 Min EMOM 3 Reps
1 min rest
Squat Clean
3 Min EMOM 3 Reps
WOD
For Time:
6 Rounds
12 Box Jumps 30/24
200m Run
5 Wallwalks
30m Snail Push (1 length of the concrete apron)
Athletes: Scale the SNAIL by doing it with another person.
ICING
Couch Stretch 1 Min each leg
4 Sled Pulls
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