Warm Up:3:00 Foam roll quads, lats, and thoracic 2:00 Light rowing or biking

2 sets of: Light KB Single Arm Strict Press x 5 reps each arm Light KB Single Arm Push Press x 5 reps per arm Light KB Goblet Squats x 10 reps Light KB Single Arm Thruster x 5 reps per arm

Barbell Warm Up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Strict press 5 Stiff-legged deadlifts 5 Front squats

Skill: cleans muscle clean + tall clean- 3 reps of each for 3 sets start with empty barbell and build to light load then... clean + hang clean- all squat 4 sets @ 70% then... clean pull- not high pull, arms stay relaxed in extension 3 sets of 3 reps @100%

WOD: 14:00 AMRAP 200m run 4 bar muscle ups- sub 4 c2b pull ups 6 power cleans 155/105 8 air squats 10 DUs or 5 attempts- NO SINGLES