Wod

Warmup 

Hip mobility

4 dive bombers 

1:00m Plank 

30 ghd back extension 

Skill 

10 min emom 

1 power clean 

1 hang clean 

1 clean and jerk 

Increase each minute 

WOD

Ascending ladder for 12

Minutes of 

2 power wallballs 

2  dB push press 

2air squats 

4/4/4, 6/6/6... etc