Warmup
Bike 2-3 minutes
2 rounds of:
10 alt lunge pulses r+l=2
10 air squat
10 press ups
10 PVC pass throughs
barbell warm up
2 rounds of:
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang muscle cleans
5 hang power cleans
5 hang squat cleans
Skill Work
hang squat clean
build to approx 70%
then, 3x1 + 1 push press
WOD
15 min
2 rope climbs
4 clusters 70%-80%
250m/200m row
