Pre class Mobility

Atarim

tech: Hang power clean
then

MetCon:

HPC BW/.75BW
Pushpress BW/.75BW
Knee Jump
clapping pushup
BMU

20 reps need to be preformed on each movement

partition any way you want and in any order

 

Intermediate

Independent part:

Overhead+wrists mobility drills.
then

Class: 10:00.
EMOM for 12 min.
– Even min 1 legless rope climb
– Odd min
10 m Handstand walk (12 shoulder taps)
then

MetCon: 20 min AMRAP
400 m run
21 American KBS 32/24 (24/16)kg
12 Chest 2 Bar pull ups

Post your results to the Whiteboard.