Warmup
Run 400m
then
2 rounds
10 RKBS
10 glute bridges
10 jumping squats
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 power cleans with pause at catch
5 FS
5 squat cleans with pause at catch
Strength / Skill
Squat Clean EMOM
*every minute on the minute for 8 minutes, do 1 rep
*work towards a HEAVY 1 REP
*stage weights next to your bar to save time
*begin at approximately. 65%
WOD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 -3- 2 - 1
Double DB devil press 50/35 - scale up or down
*after each set of devil press, 100m run
(example: 10 devil presses, then run, 9 devil presses, then run, etc)
