TNGs for the WIN

Strength

10min EMOM

odds: 5 TnG Power Cleans (building work to 5RM)
evens: 5 Tempo Push-ups (2/2/2/2) (Rx+ = 3 Plyo Push-ups)

MetCon

20min AMRAP

5 Pull-ups (Rx+ = 3/2 Bar Muscle Ups)
10 STOH 95/65 (Rx+ = 135/95)
10 Hang Power Cleans 95/65 (Rx+ = 135/95)
15 Wall Balls 20/14

WARMUP
3 Rounds
15 Russian KBS, 12 beat swings, 9 Box Jumps, 1min bottom of squat hold (w/ KB)

MOBILITY
5 x 2 Pass Throughs + 2 OH Reverse Lunges with rotation
5 ea x PIgeon to hip flexor
10 alt reach through + rotation (on all fours)
10 alt cossack squats
1min front rack stretch (bb in back rack, reach elbows fwd @ varying widths)
10 reach & rolls

SPECIFIC WARMUP
2 rounds, 5 reps each, empty bar then warmup weight
High hang power clean
hang power clean
power clean
push up

INTENTION
tech work on heavy BB cycling.
Work to technical 5RM
Horizontal press strength & control
Each push up should take 8sec

metcon SPECIFIC WARMUP
2 rounds, (empty bar / light load then workout weight)
5 pull-ups, 5 stoh, 5 hang power cleans, 5 wall balls

INTENTION
should be able to do each mvmt unbroken to start

SCALES
Push-up w/ band under chest in 4ft section of rig (or push-up back pack)
Pull-ups (alternate rounds of ring row & beat swing)
load for BB & WB