WARM UP

• 2 Rnds: 1L walking kb good mornings + 1L F. groiners + 1L high knees
• 2 Rnds: 1L walking kbs + 1L R. groiners + 1L butt kicks
• 2 Rnds: oh kb carries r/l + 1L frog hops + 1L duck walk

MOBILITY

• 90s/90s bb calve smash, adductor smash, front rack smash
• 60s/60s box calve stretch

OLY

12 minutes of:

build up to a heavy 3 position power clean

*above knee, below knee, floor without dropping bar

WOD

EMOM x 21 Minutes

M1 – 7 bike cals
M2 – 3 heavy power cleans
M3 – 12 Butterfly sit-ups