Warm Up
Foam roll legs
– glutes
– quads
-adductors
8 adductor rock backs each side
10 quadruped rock backs
10 side lunges to each side
50′ gorilla run
50′ crab walks
WOD
Every 2 mins for 20 mins complete:
3 deadlifts + 2 hang power cleans + 1 push jerk
* goal is heaviest unbroken
After Party
3 rounds
2 mins on , 2 mins off
5 burpees
5 ground to overhead (155/105)
-rest 2 mins and pick up where you left off