May 3rd Riptide CrossFit Workout of the Day

WARM UP
Line drills & Burgener warm up
STRETCHING
Shoulder mobility
PRE WOD
Strength & skill (20 min cap)
High hang cleans 3-3-1-1 (heavy)
Practice kipping technique
WOD
“Bear complex modified” (20 min cap) (WWWWW)
5 rounds…. 7 sets of the following sequence…
Power clean, Front squat, Push press, Back squat, Push press behind neck (135/95)
Rules: No thruster from front or back squat, 5 burpee penalty for dropping the bar within a sequence

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