Warm Up:

500M Row

Spiderman Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 Torso twists

10 Arm Circles

10 Over and Backs

Barbell W/U*

* With an empty barbell, complete 3 reps of: dip/drive/shrug, dip/drive/shrug/elbows high, muscle clean, Front Squat, strict press, hang Power Clean, Hang Squat Clean, Push Press, PC from shin, Push Jerk

WOD:

With a 25 Min Clock, complete the following complex for max weight

1 Power Clean + 1 Hang Squat Clean + 2 Push Press + 1 Push Jerk

* Cannot let go of bar during complex

Score = heaviest weight successfully completed for the complex

So, today is all about moving heavy stuff and holding onto the bar the whole time. If you drop the bar before you finish all the required reps, start over.

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 3 min per side