MOB: Full body
WU: 200m run. 3 barbell hang squat cleans. 3 barbell squat cleans starting at mid-shin. 4 OTB burpees. Review Close Grip Bench Press.
S: Close Grip Bench Press. 5×10@40% of your Bench Press 1RM. 2-3:00 rest between efforts.
C: 5 RFT of:
6 Squat Cleans @50% squat clean 1RM
12 over the bar burpees (both feet must pass over the bar at the same time)
THIS WORKOUT HAS A 14:00 CAP.
Option 1: Weight of choice
Option 2: Weight of choice, subs of choice
PWMOB: Full body rollout. Stretch triceps, hip flexors and hamstrings. Pigeon Pose.