Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side

Movement Prep
Hang Muscle Clean X 10 Reps
Hang Power Clean X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Skipping X 1 Minute

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm

WOD

AMRAP 15

COMPETITIVE

12 Hang Clean and Jerks (95/65)
12 Push-Ups
50 Double Unders

PERFORMANCE

12 Hang Clean and Jerks (75/50)
12 Knee or Elevated Push-Ups
50 Double Unders or 85 Single Unders

LIFESTYLE

12 Hang Clean and Jerks
12 Knee or Elevated Push-Ups
50 Single Unders