Wednesday

Warm UP:
DROMS
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Grass Hoppers
:15 Jumping Squats

Mobility: 
Ankle Mobility & Wrist Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold –  shifting weight from one side forcing deeper dorsiflexion of the ankle

Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example  (Video’s one and two)

Skill:  Athlete’s Choice

Strength: 
Clean (Squat)
10 Min EMOM
3 Cleans (Increasing weight)

Metcon: 

Teams of 2
AMRAP 20
4 Alternating Partner Suicides (2 each, alternating after each one)
200 DU (Alternating every 20 DU)
30 Power Cleans 135,95