WARMUP
3x
1 min cardio
30 sec Jump Rope
5 Scap Retractions/3 Kip Swings
3 Toes to bar
10 Banded Pull Aparts
Then..
Barbell Warmup + Hang P Clean + P Clean
STRENGTH
Power Clean – Touch & Go
12-9-6
*Build in weight. Rest 2 minutes between sets.
WOD
15-12-9-6
Hang Power Cleans 155/105
Toes to Bar
50 Double Unders in between each round (3 total sets)
MOBILITY
Calf Smash
Lacrosse Ball Pecs/Shoulders
OPTIONAL POST WOD
3x
3 Rope Climbs / Sled Drags
10-20 Pistols
CrossFit Reserve 