Wu: SMR + thoracic & hamstring mobility
A: 45 s work 15 sec change and rest
2 rds
- sumo deadlift high pull w. Kb 12/16
- cat camel
- 90/90 hip mobility
- hip alt thrust
B: E90’ x 8
3 Clean & jerk 60-70% ( focus on technik & speed)
C: Metcon
For time
buy in: 20 hspu
then
400 m row
20 alt dumbell dead clean & jerk
400 m row
20 alt dumbell dead snatch
400 m row
20 alt dumbell dead cluster
then
out: 20 hspu
D: 3 rds
10/10 windmill
30/30 sec side plank
10 strict ttb