Warm up
2 Minute Ski
THEN (:30 holds on the following)
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together
Gator Rolls – From Hollow to Arch
Straight into
2 Beat Swings
2 Beat Swings + Toes to target
Gradually work up to TTB

Quick Coach lead Clean and Jerk progressions


WOD
5 rounds for time
200m run
5 Deadlifts 135/95
6 clean and jerk 135/95
7 toes to bar
Target Score – 10 minutes (that’s fast)
Time Cap -16 Minutes