A. Clean pull + clean - build off feel x 8-10 mins
+
18 min AMRAP
30 Wallballs @ 20/14#
20 Cal row
10 Burpee box jump overs @ 24/20"
Sport -
Before WOD:
A1. Int/ext rotations w/band - 10/side x3
A2. Med ball clean - 10 perfect reps x3
A3. Miracle grows - 10x3 (https://www.youtube.com/watch?v=34ZZ7prkq34)
After WOD:
Gymnastics skill work - focus here on Freestanding HS holds, HS walks, pegboard ascents, strict T2B, strict CTB, ring MU transition work