Warm Up At very low intensity (walk through pace): 15 Calorie Row or Bike + 15 Slow Air Squats 10 Calorie Row or Bike + 10 Slow Air Squats 5 Calorie Row or Bike + 10 Slow Air Squats

then...

3 – 2 – 1: Spiderman and Reach, each side

Inchworms

then...

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

then..

5 clean grip RDL

4 clean pulls

3 clean high pulls

2 power cleans

1 squat clean

 

Skill:  Take 10:00 to establish your heavy for the complex

1 hang power clean

1 front squat

2 shoulder to overhead

WOD

100 Burpees for Time