10 min knee-to-elbow drills
WOD:
Full squat clean ladder:
At the start of each minute do 20 double unders or 50 singles. Then do a single squat clean before the minute is up. Each minute progress to a heavier weight up the ladder.
When you hit failure, perform burpees at 70% of your max burpees/minute while the rest of the class finished the ladder.
Weights: 25-35-45-55-65-75-85-95-105-115-125-135-145-165-185-205
Mobility:
Unglue feet on ball
Bully stretch-neck tie in
Anchored thoracic extension
Sink stretch
