Warm-up:
Run or Row
20 Banded Good Mornings
15 Leg Swings
Accumulate 25 KB Swings Moderate Weight
Samson Lunges Down
Inch Worms Back
10 Dive Bomber Push ups
10 Scorpions
8 Burpee Pull-ups
Barbell:
Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 minutes
WoD:
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
Accessory Work:
Two sets of:
Supine Ring Rows x 10 reps @ 2 sec descend
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds
Mobility:
Banded Hamstrings
Roll Posterior
Lax to Shoulders/Pecs