Warm-up

2:00 bike, row, ski

3 sets:

:15 Bar hang
10 Ring rows
:15 Jumps rope
10 Sampson lunges

Strength/Skill

EMOM for 3 minutes: muscle clean x 3

Then,

EMOM for 4 minutes: hang clean, below knee x 2

Then,

EMOM for 4 minutes: clean x 1

WOD

18 Minute AMRAP:

5 Toes-to-bar
10 KBS 53/35
15 Double-unders

Compare to: 1/16/2024