Warmup
-20 cat cow .Be mindful of incorporating scapular pushes (and pulls if you have the mobility)
-wrist series
-1 min jog in place
– Overhead Mobility Drill (https://www.youtube.com/watch?v=PgAmp5MTK90) * – 1 round
-10 squats arms overhead
-10 side to side squats arms overhead
-1 min jumprope
-20 scapular pulls
-10 pike squat
-10 deep lunges
-max hold at the top of a pull in 1 min*.
-1 min lizard lunge
*this could be chin above bar, pull sheets past your chest, chest to table etc
Then
Barefoot recommended
-1 min plate goblet rock
https://www.youtube.com/watch?v=pCEpcIo-O4I 0:46-3:25 Use hip bounce and ankle flexion according to mobility
-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.
https://www.youtube.com/watch?v=pCEpcIo-O4I 3:26-5:00
WOD 1
5 Rounds (10 min EMOM) alternating movements each minute
-10 Pistols
-5-10 Strict Pull-ups, Body rows, or DB/KB Rows
Then,
Warm up weights and review technique for WOD 2
WOD 2
10:00 AMRAP
-10 Hang clean & jerk . use barbell, DB/KB/Object according to what is available to you
-20 Step-ups (weight optional)
-30 Double-unders