Warm Up 2 Rounds: 100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Clean Barbell Warm-Up

First Half – 5 Good Mornings 5 Back Squats 5 Strict press

Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans 5 Front Squats

Primer: hip flexor strengthening

https://www.instagram.com/p/BjdUTJ-nXJJ/?taken-by=strengthcoachtherapy Let's work on the last 2 exercises in this video

Hip Flow: https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

WOD

The Juicy” (Kevin Houston) Teams of 3 10 Clean and Jerks 400 Meter Barbell Carry 10 Clean and Jerks 400 Meter Sled Pull 10 Clean and Jerks 400 Meter Sled Push

Barbell and sled are prescribed loaded with the average body weight of the team. Clean and Jerks are team totals.