WARM UP
5:00 skipping rope
3 rounds:
3 clean deadlift
3 clean pull
3 muscle clean
3 power clean
3 front squat
SKILL
Power clean
3, 3, 2, 2, 1, 1, 1
WORKOUT OF THE DAY
E2MOTM 20:00:
20 double unders
1 back squat
*Build to heaviest.
POST WOD:
10:00 quad focus
FOUNDATIONS(X)
SKILL
Strict pull ups
5 x 5
WORKOUT
EMOTM 15:00:
:15 ski sprint
*Coach athletes to rest completely during the :45 down time and give full effort during :15 sprints. Score total calories.