Warm Up:

400M run

Spiderman Lunge 30’

Walking kicks 30’

Crab walk 30’

Lateral lunge 30’

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from mid thigh, power clean from shin .

S/S/S:

Power Clean

5X1 As Heavy As Possible

WOD / Refinery:

Mobility or Skill Work

Cool Down:

Roll out from hamstrings through t-spine – 30 passes