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

Strength

12 minutes of:

build up to a heavy 3 position power clean

*above knee, below knee, floor without dropping bar

WOD

3RFT

• 15 hang cleans (85/55)
• 15 lateral burpee jumps over the bar

rest 3 minutes

3RFT

• 9 hang cleans (95/65)
• 9 lateral burpee jumps over the bar

rest 3 minutes

3RFT

• 3 hang cleans (105/75)
• 3 lateral burpee jumps over the bar