Warm Up
Banded hamstrings
100 jumping jacks
3 rounds
30 Russian KB swings
20 line jumps-- 10 f/b 10 l/r
10 KB cleans
Strength
Deadlifts:
6x3 @ 70-80%
WOD
10 power cleans 135/95
1 burpee over bar
9 power cleans
2 bob
8 pc's
3 bob
7 pc's
4 bob
6 pc's
5 bob
5 pc's
6 bob
4 pc's
7 bob
3pc's
8 pc
2 pc's
9 bob
1 pc
10 bob
Post
Foam roll and high 5's!