Warm Up
Hamstring work
then
20 squat to stand while holding on to feet
then
10x
PVC deadlift
PVC shrug
PVC hang muscle clean
PVC hang power clean
PVC hang clean
PVC full clean
Strength
20 mins to build to power clean max
WOD
10 min AMRAP
100m run
10 KB swings
5 head cutters
Post
Banded shoulders
Mobility ball - shoulders front and back
