Warm Up

2 rounds
10/8 cals bike or row
10 single leg RDLs (5/each)
10 steps death march https://www.youtube.com/watch?v=2o_lal2jpQc
10 lateral box step ups (5/each)

Mobility https://www.instagram.com/p/Bs63CMsAfNe/
T-spine foam roll x 1:00
T-spine extensions x 3-4 extensions on three different spots
T-spine overhead mobilizations x 10 reps
Heel sit thoracic rotations x 10 reps/side
Deep squat progressions x 10 reps with single arm raises only, no standing in between each one


Barbell warm up- empty bar

5 good mornings
5 back squats
5 elbow rotations
5 stiff-legged deadlifts
5 front squats
5 strict press



Skill: cleans
6 sets of clean lift off + power clean + power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%



WOD- you should have some rest each minute so work hard and fast at each station
15:00 EMOM
min 1- 5 hang power cleans @ 75%
min 2- 10 front squats at the same weight as the power cleans
min 3- standing sled rope pulls x 45 seconds - add 3 plates to the mini sleds