Warmup
self warm-up
bike 2min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
group warm up at ten min after class time
grab a medicine ball
Strength / Skill
coach led skill progression
8 min emom
squat clean
min 1 50% x3
min 2 55% x3
min 3 60% x2
min 4 65% x2
min 5-8 70% x1
WOD
for time
plan to finish within 10-12 min
30-24-18-12-06 - MBC 20/14
15-12-09-06-03 - Push Jerk (155/105)
