Warm Up
Hamstrings
20 squat to stand while holding on to feet
10x
PVC deadlift
PVC shrug
PVC hang muscle clean
PVC hang power clean
PVC hang clean
PVC full clean
Strength
Power cleans
Start at 50% of max clean
Add 5 lbs. every set of 5
WOD
4 min. EMOM
12/9 cals on bike
then
4 min. EMOM
5 deadlifts @ 70%
Repeat
Post
Banded shoulders
Mobility ball shoulders front and back