Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


BB warm up
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 stiff-legged deadlifts
5 front squats

front rack stretch 1:00 https://www.youtube.com/watch?v=S9U0JGGNx9Y


clean primer: no more than 40%
3 muscle cleans
1 pause front squat
3-position clean (high hang, hang, floor)




WOD
14:00 AMRAP
7 power cleans 135/95 115/75 95/65
7 buprees
10/8 cal bike


Post WOD: body performance care
https://www.instagram.com/p/Bs80SiXjM1y/

3 rounds
alternating bicep curls- 10 each side
5 inchworms- extended arms with no push up
5 elbow push ups
15 jumping jacks