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Warm Up
10 minutes steady

High knees down, butt kicks back
Side shuffle down and back
10 squats
10 scap pull ups or ring rows
10 scap push ups
:20 plank

Thoracic Flow

Clean Warm Up


Strength/Skill
Every :90 x 10 sets

2 clean pulls + 1 power clean

Build over sets while keeping perfect technique



WOD
21-18-15-12-9-6-3

WB (20/14)

In between each round, do:
25 DU
15 sit ups 

Accessory Work
2-3 rounds for quality

40 m mixed carry (1 lighter KB in the front rack, 1 heavier KB at side)/side

10 staggered stance good mornings with a plate/leg



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