Group: Agility Ladder
MOB: Shoulders (tight dislocates)
Review: Bergener Clean
Review: KB Snatch
WoD: 3 separate 5-minute AMRAPs
First interval:
Run 400m
In remaining time: max Power Cleans (135/95) a) 115/80 b) 95/65
Rest 2:00.
Second interval:
Run 400m
In remaining time: max KB alternating Snatches (1.5 / 1.0 pd)
Rest 2:00.
Third interval:
Run 400m
In remaining time: strict pullups.
Score = Total reps
MOB: Roll Posterior Chain, lats, IT Bands