WARM-UP:
800m Run or 1k Row
followed by
2 Rounds of Clean Warm-up
Dynamic Stretch.
STRENGTH:
Double Bounce Front Squat (OTG)
3 Reps EMOM for 5 min
Squat Clean
2 Reps EMOM for 5 min.
WOD: GET OFF OF MY CLOUD
For Time:
4 Rounds
2 Rounds of Cindy
3 Rope Climbs
100m KB Farmers Carry 90/70
ICING:
KOT: VMO Squat on Slant Board – 20 Reps