10-4-2021

Warm-up

3 rounds
10 double KB front squats
5 muscle cleans
5 power cleans
5 front squats
5 tall cleans

Mobility

PVC
1min wrist flow stretch

Strength

Tall clean 3×3 @40-50%
Pos 1 power clean 2×2 @55-65%
Hang power clean
Every 1:30 x 3 rounds
1 hang power clean @ 70-80%
Power clean
Every 45 sec x 8 rounds
1 power clean @ 75-80%

Conditioning

Partner WOD for time
60 Wall balls (20/14)
50 Box jump overs (24/20″)
40 Single Arm DB Snatch (50/35)
30 syncronized burpees
40 Single Arm DB Snatch (50/35)
50 Box jump overs (24/20″)
60 Wall balls (20/14)
*Time Cap: 13 min