Mobility:
5 Minutes on L-Ball or Roller
+
Elbow Lunge + Pigeon Stretch
+
20 Banded Good Mornings
+
20 Air Squats
Warm Up:
5 Rounds w/t a barbell
5 Deadlifts
5 Hang Cleans
5 Front Squats
+
3 Rounds, adding weight
Row :20 fast
3 Deadlifts
3 Hang Clean
3 Front Squats
rest 2 minutes
WOD: For Time
2-4-6-8-10-12
Deadlift, 135/95
Hang Clean
Front Squat, heavy goblet squats if you cannot hold front rack position
Cool Down:
3 Way Hamstrings