Warm Up

2 rounds:

200m run
10 light DB single arm high pulls/side
1 arm overhead carry x 50 feet/side
10 x shoulder taps
5 x yoga push ups - move from plank position to a updog position, back to a downdog and then plank


Mobility:

A. ankle/hip opener x 1:00- hold onto the rig post in a deep squat. Move side to side, forward and back getting the ankles and hips warm.
B. thera band x 10 each movement: face pulls, lat pull downs and T's, Y's I's
C. death march x 20 steps with light weight- stretch the hammies.


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/


round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

5 sets of the Complex for warm up
1 hang clean pull
1 hang squat clean
1 clean pull
1 squat clean
set 1- 50%
set 2- 55%
set 3-5 65%

Skill: clean
Take 20:00 to find a new 2 RM clean


WOD 9:00 time cap
3 RFT
10 feet handstand walk- sub 20 feet scooter walk
15 x TTB - sub hanging knee raises
20 x wall balls- men and women to the 10 foot target