Warm Up:

400M Run

10 Kickers per leg

10 Russian Baby makers

10 Bow to bends

10 Thoracic High Fives*

20 Wrist circles

Barbell W/U**

* Thoracic High Fives at the 3:30 to 4:17 marks

** With an empty bar, do three 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:

Practice Kipping/Butterfly technique for 10 min

Some things to work on –  

WOD:

For Time:

21-15-9-9-15-21

Pull Ups

Power Cleans (135/95)

Scaling:

Pull Ups –> Body Row

C&J -> As needed

Cool Down:

Banded lat stretch – 2 min per side

Reverse hyper-extension – 3 x20