Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM

WOD

4 Rounds

COMPETITIVE

10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes

PERFORMANCE

10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes

LIFESTYLE

10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes