WARM UP

Dynamic shoulder + hip warm-up
Band dislocates, pull-aparts, presses

MOBILITY

Banded posterior chain floss
Banded front rack stretch

WOD A

Every 90s x 10 (5 sets alternating)
A1) 1.1.1 Power cleans (Start at 60-70% and build to a heavy 3)
A2) 1.1.1 Seated box jumps (80-90% jumps, no maxes/misses)
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Perform cleans as 3 singles (not t’n’g), rest 5-7s between lifts

Power Clean x 3

WOD B

Diane
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
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Kipping HSPU allowed for Rx