Warm Up:


400m Run
30 seconds running while jumping rope
5 each side spiderman + reach
300m Run
30 seconds single unders
5 each side DB high pulls

Mobility:
2 rounds for quality

dead bugs x 5 each arm
mountain climbers x 20 total
hip airplanes x 5 each hip https://vimeo.com/232532965
standing straight leg hold: 15 seconds per leg


then...

Perfecting the pistol squat
https://www.youtube.com/watch?time_continue=4&v=0SN8ZaxOBpA
1. Squat and tap the ground with your heel. This can be done of a 15-25# plate.
2. Keep tapping the heel on the ground as you add more plates to your stack.




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean


WOD
For Time
Buy In: 30 alternating pistols
then...
800m Run
21 power cleans 185/115
400m Run with wreck bag 70/50/35
21 burpee box jump overs 24/20"