Warm-up:
Row 500m
15 dislocates
15 good mornings
15 leg swings
10 burpees
Banded hip distraction
5 strict pull-ups
5 pull-ups
Strength and skill:
Five sets of…
Front Squat x 2-4 reps
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible (pull-ups if still do not have C2B)
Rest 3-4 minutes
WoD:
Complete rounds of 15, 12 and 9 reps for time of…
135/95 lb. Hang Squat Cleans
Burpees Over the Barbell
Mobility:
Mash quads
Roll lats