Hump Day and Breathing

Wednesday
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russians

 

skill
Hang Squat cleans
3-3-3-3

Grace training B4B
15 squat cleans afap.

 

wod
2 rounds of  the following (15 minutes total time)

30seconds work
1 minute rest

30s Cleans 135,95
1 min rest
30s Kb snatch(1.5,1)
1 min rest
30s Burpees
1 min rest
30s Kb 3 pt row
1 min rest
30s Rower (calories
1 min rest.

Mad Mobi
Pigeon
Hamstring up n over
Lat stretch band

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