Monday 4-29

Warm Up

Row/Run/Ride 2 minutes
2x Dynamic Leg Swing Sequence and 15 Hollow Rocks
Junkyard Dog

WOD

Performance:

Find 1RM Shankle Complex:

1 Clean Grip Deadlift
3 Hang Clean Shrugs
1 Hang Squat Clean
2 Jerks (Push or Split)

Then 10 minute EMOM:
50m Sprints

Fitness:
16 minute EMOM
Even minutes: 3 Clean Grip Deadlifts
Odd minutes: 3 Hang Clean Shrugs

Then 6 minute EMOM:
50m Sprints