Warm Up: 400m Run, “then” 2Rds of: 10-GHD sit ups, 10-C2B Pull Ups, 10-Air Squats
Strength: Hang Squat cleans, light weight focus on speed dropping under the bar.
WOD#1: 10minutes to find 1 REP MAX Clean
WOD#2: 10 Rounds for time:
5 – Overhead Squats 45/35 lb plate
5 – Overhead Lunges 45/35 lb plate
5 – Good mornings 45/35 lb plate