Warm up: 2rounds
250M row + 10 bird dogs (pause 2 sec at full ext) + 10 back ext + 10 pass through + 5 oh squat ( sit in the bottoms for a bit)
Gymnastic: ( Active shoulders & scaps )
RX: 20 sec bar hang + 6 pull ups -30 sec rest – 18 sec bar hang + 5 pull ups – 30 sec rest – 16 sec bar hang + 4 pull ups – 30 sec rest – 14 sec bar hang + 3 pull ups
Scale: break the seconds hanging into 2 sets Ex: 20 secs do 10 and 10. 18 sec do 9 and 9
Wod: Every 2 for 30min
1 squat clean + 1 front squat + 1 split jerk (moderate weight)