Warm Up
200m run
10 hang muscle cleans- empty bar

10 dead bugs

200m run
10 hang power cleans - empty bar

10 2- legged pistols  keep knees and feet together as you squat

Mobility:

DB suitcase RNT split squat
https://www.youtube.com/watch?v=flhy1TrRvoY&feature=youtu.be&utm_source=Revival+Strength

Banded Lat stretch x 30 sec each side

Skill: OHS
6 sets of 3 reps starting at 70%- build with solid technique

ABs:
2 rounds not timed
single leg TTB x 5 reps each leg
ring support hold x 45 sec
side plank x 60 sec each side


Barbell Warm Up- coach led

WOD
10,9,8,7,6,5,4,3,2,1
power cleans 115/75    95/65
ring rows- option to elevate feet