Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 strict press
10 front squats
*warm-up should adapt;
Round 2 – 10 full cleans + 10 push press + 10 front squats
Round 3 – 10 squat clean and jerks
Mobility
Dynamic mobility to prep for strength
Strength
Clean and jerk – find a heavy single for the day
*can be squat or power, push or split
WOD
“Brick and Morter”
1 round, AFAP
30 power cleans (135/95#)(115/75#)
30 S2OH
30 front squats
30 bar facing burpees
30 cals row
20:00 time cap
*scaling this one will be very important if you want to finish under the cap. Make sure the weight is challenging but realistic.
Cool Down
3 minutes on a faom roller
2 minutes with a lax ball
