Warm Up
100m row with burpee penalty (max 6)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups
Strength / Technique
Power Clean
100m row with burpee penalty (max 6)
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups
Strength / Technique
Power Clean
3-3-3-3-3 (touch & go)
WOD
'Mind Eraser'
20 minute AMRAP
7 Power Cleans 60/40kg
7 Burpees
200m run
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