WARM-UP: With Running Clock to 12 minutes:
0-2:00: Row
2:00-5:00: 3 Widening Inchworm Complex + 10 shoulder shrugs in push-up position
5:00-7:00: Wrist Mobility on Floor (2 min) 6:30
7:00-12:00: Practice Jump Rope Side Unders https://youtu.be/qjfv0hOnF6U
Complete in 10min:
20 KB Swing
20 KB Woodchops
10 (5ea) 1 Arm KB Snatch+OH Squat+Zotes Press
10 (5ea) 1 Arm KB Clean+Front Squat+Press+Split Jerk
5 2-Arm KB Snatch+OH Squat+Zotes Press
5 2-Arm KB Clean+Front Squat+Press+Split Jerk
STRENGTH: In f15min:
Alternating Leg Jerk (Barbell) 3-3-3-3-3 reps on a 3-min clock
METCON 15 min AMRAP:
3 reps Deficit Pull-ups
90 seconds Jump Rope Side Unders https://youtu.be/qjfv0hOnF6U
-Rest 2-5 minutes
CORE: AMRAP 10min:
10 (5ea) Turkish Get Up
10 (5ea) KB Windmill+Curl+Press 3x10ea.
60sec OH Wall Sit 30sec
30sec Deadlift Static Hold
10 T2B or K2C
Cool Down in 12 min
ROMWOD
