WARM UP
Coach's Stretch
Wrist and Shoulder Mobility
3 RDS
5 Med Ball Clean
5L/R Bird Dogs
3 strict pull + 3 kipping pull up
30 DUs / SUs
Skill / Strength
Clean Complex
5 Sets
1 Power Clean
1 Front Squat
1 Hang Squat Clean
70-75% or moderate-heavy load
*choose weight you can do unbroken sets
WOD
E3MOM FOR 15 MINS
10 Thruster, 95/65#
4 Ring Muscle Ups (scale: Bar MU)
50 DUs
Modified:
2:1 Pull-Ups/Ring Rows or C2B
2:1 SUs
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