Mobility - Key focus on todays WOD is over head position so spend time on lats, the more mobile you are the more reps you do the harder the WOD becomes.
Metcon - 7 min Ladder
3 thruster
3 CTB
>3 reps each round
Oly - 20 RM Power clean - looking around 50-70%,
Strength - 3 x 2 Front Squat across - pick a heavy load
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