Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 scap pull ups
5 empty barbell tall cleans



Strength- 3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x  8-10/side

B.  Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side

C. power clean + squat clean x 3 sets build each set ending at 65-70%

WOD
"Boat Load"
250m row  or 600m bike  or 200m run
8 squat cleans   95/65
250m row
6 squat cleans   135/95
250m row
4 squat cleans  155/115
250m row
2 squat cleans  185/135

Cool down
1:00 seated forward fold
1:00 child's pose
1:00 each side Samson stretch