Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press


Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1.  Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes.  15 reps each side
2️.  Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up.  x 15 reps
3️.  Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately.   8 reps each side
4️.  Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.
5️.  Perform this sequence 1-3 times through!



Skill: Home weightlifting:  cleans
press in the clean receiving position  2 x 10 reps
tall muscle clean  2 x 10 reps
tall cleans  3 x 5 reps
push press + OHS in a clean grip  3 sets of 5 push press + 2 OHS



WOD

5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises

Skill
air squats for speed
5:00 EMOM
30 seconds air squats working on full extension and quick reps
30 seconds rest