Mobility:
3 Minutes on Roller
+
1 Minute Glute Bridges
+
1 Minute of PVC Pass Throughs
Warm Up: Clean Drills + Squat Jumps
5 Clean Pulls
2 Max Effort Squat Jumps
5 Hang Power Cleans
2 Max Effort Squat Jumps
5 Power Cleans
2 Max Effort Squat Jumps
5 Push Press
2 Max Effort Squat Jumps
5 Split Jerks
Strength: 1 Set every 2 minutes for 8 sets, build in weight
Power Clean and Split Jerk x 2
WOD: Teams of 2, Alternate Rounds for 15 Minutes
9 Deadlifts, 165/ 115
6 Burpees
3 Hand Stand Push Ups or 9 Hand Release Push Ups
Cool Down: Static Hamstrings
+
GROUP BREAKDOWN