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Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
15 seconds Squats
15 second Squat Hold
10 dead bugs with :5 hold on each leg
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds High Knees
15 seconds step over the fence
10 Lateral Lunges
10 pushups
400 m run

IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

C&J Warm Up

2 rounds
5 Muscle Cleans
5 Strict Presses
5 Tall Cleans
5 Push Presses
5 Hang Cleans
5 Push Jerks
Strength/Skill
Every :90 x 8

Clean + Push Jerk
1.1.1 @ 70%

(15 minutes)

WOD
1 round for time

AB 25/20 cals
15 deadlifts (225/155)
10 burpees over bar
200 m run

(15 minutes)
Accessory Work
3 rounds not for time

8 SA DB upright rows/arm
20 side to side bounding hops (land softly and in a 1/4 squat)
0:30 hollow body hold

(15 minutes)

 



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