3-5 minutes of workout prep
TGU x 3/side.. slow but light weight
Single leg RDL x 10/side
Goblet Squats x 10 with pause in bottom
Alternating v-ups x 10/side


A.1 Split Jerk; 50×2, 60×2, 70x2x2 *take from rack
A.2 Clean from pause above knee; 50×2, 60×2, 70x2x2
“Crush Town”
2 rounds for time
1500m row
21 HPC @ 115/75
21 pull ups

Cool Down
bench oh stretch x 60 sec.
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg