Warmup: ROM, dynamic stretches, 5 mins of :30 hard run :30 easy run
then
10 Squats
5 Jumping Squats
10/side Arm Circles
5 Chin Ups
5 B-Roll
repeat
Then:
Hang Power Cleans:
spend 15 mins to build to 80%, 1-2 reps each, :45 sec rest
then:
3x 8/side Single Leg Barbell Romanian Deadlift-moderate
WOD: 5 Rounds
200m Sprint
10 Pull Ups
20 Kettlebell Swings
Cooldown: Roll and Stretch
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