Warm Up
- 2 Rnds: 1L walking kb good mornings + 1L F. groiners + 1L high knees
- 2 Rnds: 1L walking kbs + 1L R. groiners + 1L butt kicks
- 2 Rnds: oh kb carries r/l + 1L frog hops + 1L duck walk
Mobility
- 90s/90s bb calve smash, adductor smash, front rack smash
- 60s/60s box calve stretch
Strength
12 minutes of:
build up to a heavy 3 position power clean
*above knee, below knee, floor without dropping bar
WOD
3RFT
- 15 hang cleans
- 15 lateral burpee jumps over the bar
rest 3 minutes
3RFT
- 9 hang squat cleans
- 9 lateral burpee jumps over the bar
rest 3 minutes
3RFT
- 3 hang squat cleans + jerk
- 3 lateral burpee jumps over the bar