250 M Row - 15 Jumping Air Squats - 10 Push Ups - 5 Pull Ups or Ring Rows
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Skill: Tall Clean - 10 Mins practice - light to moderate weight
*Start with the initial shrug of the shoulders then pull yourself under the bar catching in the receiving position or front squat. Speed under the bar!
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Strength: Sumo Deadlift
Just working on technique today. Once you've gotten comfortable with the technique, you can work up to something challenging for a set of 3.
https://youtu.be/HBmLwb9IcaI
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WOD: 15 Min AMRAP
15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 SDL High Pulls - 65/45 L1, 75/55 L2, 95/65 L3
9 Box Jumps (step down) - 20/16 L1, 24/20 L2, 30/24 L3
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Extra Credit: GHD Back Extensions - 3 x 12-15 Reps *use weight if advanced