Warm Up
400m jog
10 Jefferson curls
10 yoga push ups

Primer
Every Minute on the Minute for 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean

directly into - one continual clock

Every Minute on the Minute for 5 Sets Complete this Intensive Complex
1 Power Clean
1 Front Squat
1 Clean Pull
1 Power Clean


WOD
"Willow"
partners
You Go I Go
30 rounds
6 TTB
5 hang power cleans 135/95 95/65 75/55
4 back squats 135/95 95/65 75/55
3 lateral burpees over the bar

*partner needs to complete a full round before switching