WARM UP – MOBILITY

Complete 4 rounds: (6 mins)

20s Jumping jacks

10s rest

20s Air squat + lunge + lunge (stepping or jumping)

10s rest

20s Plank shoulder taps

10s rest

Green band hip openers + front rack stretch

Review / Warm-up: Front squat, Hang clean, Front rack lunges, Wallballs

Warm-up to starting weight for WOD A.

WOD A

LEGGO MY EGGO

Every 3 min x 5 sets:

4 Hang squat cleans

8 Alternating front rack lunges (step forwards or backwards)

12 Unbroken Wallballs (30/20lb – 10/9ft)

Start first set a ~55-60% of 1RM clean and build as needed.

Hang cleans + lunges must remain unbroken each set

Record heaviest weight completed (Rx if you remain unbroken on the Rx wallballs)

Partner up with someone stagger your start by 90s.

WOD B

TURKISH GET UP

1 Rep Max requires the weight be lifted once per side

In remaining class time, establish a 1RM Turkish get up

You may use KB’s, DB’s or even a barbell

Record best weight lifted on both sides successfully in pounds

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