Warm up
3 sets
10 deep squat plate press
8/side hip thrust clam shells
10/side wall supported dead bugs




Primer
2 rounds
10 each side RNT split squats
30 seconds front rack barbell stretch
5/side xiaopengs- use 2.5/5# plate in hand


Strength
front squats
5 sets of 3 reps
set 1- 65%
set 2-70%
set 3-75%
set 4- 80%
set 5- 83%

WOD
"Twist and Shout"
2 rounds
8 power cleans 155/105 135/95 115/75
8 bar facing burpees
Rest 1:00
2 rounds
8 power cleans 135/95 115/75 95/65
8 bar facing burpees
Rest 1:00
2 rounds
8 power cleans 115/75 95/65 75/55
8 bar facing burpees