WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Shoulders –
A) EMOM 12 minutes
1 Deadlift #50% BW
1 Hang Power Clean
1 Front Squat
1 Push Press
B) BENCHMARK ” KAREN “*
For Time
150 Wall Ball Shots #9/6
*Compare to 26.09.16
Nike NTC