8 Minutes of Hip/Lumbar Mobility
A- WU- For Time: 200M Run/100 BallSlam (20/15)
B- Power Clean- 5 Minutes to working weight + 5 EMOM for 9 Minutes
Notes: Choose a weight that is challenging but allows for smooth efficient reps/roughly 45-70% of 1RM/if nursing a sore back or an injury see coach for appropriate substitution or modification/3 Burpee Penalty every time bar is dropped.
C- Tabata- 2 For 1 Wall Ball Shots
D- GHD Sit Ups- NFT:10/10/10/10/10 or For Time: 100 Ab Mat Sit Ups