Saturday

Pre Warm-Up

3 Rounds with sling shot 

5 lateral steps 

5 high knee 

5 squats 

+

3 Rounds 

10 KBS 

15 lunges 

15 sit-ups 

 

Warm-Up

Dynamic 

 

Strength

A.) Hang Skill Drills 

 

WOD

For Time 

3-6-9-12-9-6-3

Hang Squat Clean @ 135/95

Bar Facing Burpees 

 

Cool Down 

1.) 5min cool down on AB

2.) 3 rounds 

10 pass though 

30sec roll t-spine 

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