Dynamic Warm Up- Mobility Prepare for:

A. Strength: Back Squat
5 x 5 @ 70-80% NOT going above 80%. 

B. WOD:
12 Minute AMRAP of: 
15 Burpees
12 Deadlifts 95/65
9 Hang Pwr Cleans 95/65
6 Push Jerks 95/65

Accessory Work
3 rds of
3×5 Strict T2Bar
3×3 Strict weighted Pull ups 

Cool down:
Bike,walk or row 3-7 min
Leg Wall Stretch Hold 1-2 mins per side
Mobility static holds. Foam roll

 

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