Warm up
Row/Bike 500m
2 rounds of:
6-8 reps each side half kneeling KB strict press
20 reps each direction banded monster walks
5 scap pull ups
5 kip swings

5 push ups

Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.

Empty barbell warm up for cleans
do 5 reps of the following:
1. clean high pull
2. clean pull
3. slow pull power clean (4 second pull to knees, then go)
4. front squat



Skill: cleans- should be squat cleans

6 sets of 1 rep mid-thigh clean + 1 rep clean
start at 55-60% and build load with good form
then..
3 sets of 2 reps clean pull

80%, 85%, 90%

WOD
build pace- not for time
6 hang power clean 115/85
6 burpee box jumps 24/20"
12 ring rows
18/12 cal row
rest 90 seconds