GROUP PREP
Choose 1:
–400m Jog
–500m Row
–500m Ski
–10 Leg Swings
–10 Passthroughs
–10 Around the World (plate rotations)
–5 IYT
Barbell Warmup + 3 position clean + Shoulder to OH variations
STRENGTH
EMOM x 10
3 Position Power Clean
*use to practice technique or build to a heavy complex
WOD
800m run or 1000m Row (or ski)
3 Rounds
15 Deadlift (115/75)
15 Shoulder to Overhead
15 Clean and Jerk
800m run or 1000m Row (or ski)
MOBILITY
3 position banded hamstring stretch
