Luke's Request-5 Rounds 1 Clean 100/60kg, 3 Rope Climbs, 5 Ring Dips, 10 KB Swings Heavy, 15 HSPU, 20 One Legged Squats, 25 Double Unders

Mobility WOD

Beginner 6am, 9:30am & 7:30pm

(A) Individually for time-"Grace" 30 Clean & Jerks 61/43kg

(B) In 10mins from finishing Grace find a 1RM Clean

(C) One Legged Squat-Pre-Req to practice One legged squat is mobility to maintain a flat foot during the squat. If you come onto your toes only go as low as you can whilst maintaining a flat foot and work mobility between efforts. If you are proficient accumulate 50 reps during part A

Intermediate 6am, 9:30am & 6:30pm

(A) Individually for time-"Grace" 30 Clean & Jerks 61/43kg

(B) In 10mins from finishing Grace find a 1RM Clean

(C) One Legged Squat-Pre-Req to practice One legged squat is mobility to maintain a flat foot during the squat. If you come onto your toes only go as low as you can whilst maintaining a flat foot and work mobility between efforts. If you are proficient accumulate 50 reps during part A

Advanced 9:30am & 5:30pm

(A) Individually for time-5 Rounds 1 Clean 100/60kg, 3 Rope Climbs, 5 Ring Dips, 10 KB Swings Heavy, 15 HSPU, 20 One Legged Squats, 25 Double Unders 

Coaches Tips- (A) If Luke is in he gets the 40kg bell