Pre workout mobility to be done before class: Making a better front rack
Spend 10 min working on kipping handstand pushups
3@70 3@75 3×3@80%
In teams of 2:
AMRAP 12 min:
Alternating rounds of “DT”
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks (155/105)
Ack coach: For the team WOD, partner A does 1 full round of 12/9/6 while B rests. When once A finishes, now B does 1 full round off 12/9/6 while A rests. Flip flop back and forth for as many rounds possible.
This is interesting, please read if you care about squatting. Chuanfu squats
If you suck at jerking its ok so do a lot of guys at the games...