Warm-Up:
– 2:00 Run, Ride or Row
2 Rounds:
– Standing Hip Abduction (no support)
– Static lateral Lunge
– Back Roll (to stand if possible)

Dynamic Flex (Prep):
2 Rounds
– RDL Clean
– Banded Reverse Lunge w/ Row
– Turkish Get Up

Strength:
1.) Dead lift: 15 min to find Heavy Single

WOD: 15 min AMRAP
– 30 Burpee
– 25 Clean & Jerk @ 75/55
– 20 Burpee
– 25 Clean & Jerk @ 95/70
– 10 Burpee
– 25 Clean & Jerk @ 135/95
– 5 Burpee
– Max Effort Clean & Jerk @ 155/115 in remaining time

Accessory:
– 60 Band Pull Apart in as few sets as possible

Recovery:
– Supine Knee Hug w/ Twist
– Supine Banded Ham/ Distraction
– Wall Calf