Warm up(0:00-10:00)
200m run
then
:30 sec knuckle drags per side
:30 sec row-slow

:30 sec walkouts
:30 sec row-mod

:30 sec active spiderman
:30 sec row-fast

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min
Front rack stretch-1:00 min

Skills/Teach(15:00-25:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups/c2b

Clean and jerk
Chest up, hamstrings loaded
Elbows high, pull under bar landing in power position.
Prep:
5 clean and jerk w/bar

*10 minutes to work up to workout weight

Metcon(20)
“Liquid Cocaine”

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Opt(12)
5-4-3-2-1 hang clean climbing
4x2 ring/bar mu or gym 🐐
Tabata row
5x100m hill sprint

Finisher
30 t raise
15 side plank pt
100 flutters
1 min quad per