WARM UP

20:10 x 4 (rest :60 after 4 rounds)

• wide-outs & active sampson
• bottom squat hold & plank + reach

MOBILITY

:90/90 adductor smash
:90 tactical frog
:90/90 kb calve smash
:60/60 calve stretch
:60/60 front rack dowel stretch

STRENGTH

A. Series: 15 minutes

• build to a heavy single power clean + 1 hang squat clean

B. Series: 10 minutes

• build to a heavy single power clean + push jerk

WOD

Buy In – 14 burpees
21-15-9

• cal rows
• kbs
• wall ball

Cash Out – 14 burpees