Happy Birthday Coach Raf!

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Happy Birthday Coach Rafael!

 

Dynamic movement prep
Group warm up

4 rounds for quality.
5 KB snatch  each arm
5 KB clean and jerk each arm
5 goblet squats

Skill
Kipping drills
rings, bar, hollow rock drills

Barbell row
5-5-5-5-5.

Emom 10 minutes
3 reps Clean and jerk
Adjust weight as needed.

Rest

8 minutes amrap
12 steps oh lunges (holding wall ball)
20 wall ball 20/14

Adjust weight as needed

Mad mobi
Pigeon
Frog
Hamstring
Knee on the wall

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