WARM UP

Dynamic warm-up and stretch
Hip / Hamstring focused

 

MOBILITY

Partner front rack stretch with barbells
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Warm-up / review power clean with empty barbells

 

WOD A

15 min to establish a 3 RM Power Clean
Reps must be completed unbroken “touch and go”

Power Clean x 3

 

WOD B

4 rounds: Run/PC/Lunge/Dip
Complete 4 rounds for time:
Run 400m
10 Power Cleans (135/95lbs)
10 Alternating front rack reverse lunges (135/95lbs)
10 Ring Dips