Warm Up
30 secs half kneeling rotation with dowel
then 2 rounds
10 quadruped rock backs
8 adductor rock backs (each leg)
10 bottom up kb strict press
Pre Game
EMOM for 6 mins
Min 1 : 4 kb snatches & 4 oh kb wl (left arm)
Min 2 : 4 kb snatches & 4 oh kb wl (right arm)
WOD
EMON 10 mins
Min 1 : 10 pull ups (c2b if possible)
Min 2: 5 front squats & 3 push jerks (135/95) no racks!
After Party
spend 10 mins working on single leg box jumps (start small and work up)