Warm Up
3 Min AMRAP
10x Airsquat
5x D.Dog-Cobra
10x 90°-90°-Drill
5x Pike Pushup
Movement rep.
20/10 x 2
-Push Jerk
– Split Jerk
20/10 x 2
– Hang Power Clean
– Frontsquat
– Hang Squat Clean
WOD
4 Rounds, 3/2 Minute Interval
1. 20/15 cal Row – AMRAP Hang Squat Clean
2. 20/15 cal Row – AMRAP Push Jerk
3. 20/15 cal Row – AMRAP Frontsquat
4. 20/15 cal Row – AMRAP Shoulder to Oh.
Cool down
1 Min
– Pigeon Stretch
– Shoulder Stretch