010621

Warm-up:
4 Inchworm
8 Wall squat
16 Skater jump
3 Deep squat complex
5 BB Front squat
7 Tuck jump
5 Hang squat clean
7 Top down deadlift
14 Penguin jump

WOD:
A) Spend 6 minutes warming up to a heavy squat clean

then

B) Against a 3 minute running clock:
12 Squat clean @50% of part A
30 DU (45-60 SU)

Against a 3 minute running clock:
9 Squat clean @60-65%
30 DU

Against a 3 minute running clock:
6 Squat clean @70-75%
30 DU

Against a 3 minute running clock:
3 Squat clean @80-85%
30 DU

Home WOD/Zoom:
A) EMOM x 6
3-4 (Aiir squat + Up/down+ Broad jump)

B)Every 3 minute for 15 minutes (4 sets)
8 DB Squat Clean
30 DU (45-60 SU or 30 Penguin Jumps

Mobility:
1:30 Frog