Arm circles forwards/backwards 10x => leg swings forwards/backwards side to side 10x => 3 handstand hold attempts => 10 squats => 30 sec in bottom of squat => speed ladder Icky shuffles => 10 one legged side to side hops => skip down court => jog back
Skill: Hang Squat Clean/thruster
Focus on bottom of squat and overhead position
WOD: EMOM -
1 squat clean/thruster - 4 air squats
2 squat clean/thrusters - 8 air squats
3 squat clean/thrusters - 12 air squats
Etc. until you fail to complete reps within the minute!!
Mobility: hip mobility work
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