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at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
10 kang squats
10 supermans
10 scap push ups
Step over the fence down/ostrich walk back
:15 hollow body hold

Clean Warm Up

Strength/Skill
1 Power Clean +1 Push Jerk @ 60-70%

Every 2 minutes x 10 rounds


WOD
16 minute EMOM

1) 14 OH plate lunges (45/25)
2) 12 squat clean DB thrusters (clean the DBs every rep)
3) 6-8 TTB
4) 8-10 burpees (work on efficiency)



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