“Every strike brings you closer to your next home run.” – Babe Ruth
Primer: 10 Front Squats | 10 Shoulder Touches | 20s Hollow
10 Muscle Cleans | 10 Push Ups | 30s Arch to Hollow
10 High Hang Squat Cleans | 10s Static Hold on Rings (10 top, 10 bottom) | 30s V-ups
4-3-2 of Box Dips or Ring Dips & Hang Squat Cleans
Technique: 4 x
2 Clean Pulls | 2 Hang Clean High Pulls | 2 Tall Cleans
6×2 Clean Pulls | 2 Hang Squat Cleans
WOD: Elizabeth – 21-15-9
Squat Cleans @ 135/95
Ring Dips
Bonus:
EMOM x 10 – odd: :30s DB Close Grip Floor Press | even: :30s gluten bridges
EMOM x 12 odd: 3 Front Squats @ 63% of 1 RM back squat | even: 6 Back Squats