HOT START -Warm up

3 rounds -

warm up / increase pace per round:

200m run

10 Alt Cossack Squats/leg

10 empty barbell power cleans

15 Anchored Feet Sit Ups

Mobility

prone PVC lift offs https://youtu.be/AFWK8sln0k4
open book stretch x 4/side
Cuban Press x 10



Strength: cleans
6 sets
every 2:00 complete
1 power clean
1 hang power clean
1 front squat
1 jerk
start at 55-65% and build load


WOD
"Clean Up"

For Time
100 DUs
40 TTB
20 power cleans 155/105 115/75 95/65
10 OHS 155/105 115/75 95/65

Post WOD
Core https://www.youtube.com/watch?v=FPQijHrVmnw&t=234s
2 sets of
Tuck-Up x 10 reps
V-Up x 10 reps
Candlestick Raises x 10 reps
One Arm/One Leg Plank x 10 reps
Hand Plank Knee-To-Armpit x 10 reps
Low Push-Up Hold x max effort
Rest as needed