Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats Strength: De-load Squat Clean + Jerk 5/5/5@ 40/50/60% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: roll more »