Baseline:
100m Run
20 Marching High Kicks
100m Run
20 Banded Good Mornings
100m Run
20 Hip Extentions
100m Run
20 Ring Rows
Hip Complex + Iron Cross + Scorpion
Skill Development:
EMOM 9
Min 1- 9 Unbroken Deadlifts + 1 Clean 185/135
Min 2- 8 Deadlifts + 2 Clean
Min 3- 7 Deadlifts + 3 Cleans
Min 4 - 6 Deadlifts + 4 Cleans
Min 5 - 5 Deadlifts + 5 Cleans
Min 6- 4 Deadlifts + 6 Cleans
Min 7 - 3 Deadlifts + 7 Cleans
Min 8 - 2 Deadlifts + 8 Cleans
Min 9 - 1 Deadlift + 9 Cleans
WOD:
Against a 12 min Clock,
75 Burpee Box Jumps 30/24
* If Time remains, preform max pull ups .
- Score will be box jumps + pull ups
