Warmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees
Strength: Bent Over Row, de-load
5 x 3 @ 65%
WOD: Circuits
5:00 AMRAP
With bar:
10 Bent over rows
10 Hang Power Cleans
10 Push Press
10 Roll Outs
Rest 2:00
5:00 AMRAP
With KB’s
10 Goblet Squats
10 one-arm Snatch
10/ea. Side bends
10 KB swings
Rest 2:00
5:00 AMRAP
10 Pull-ups
10 Hanging Leg Raises
10 Banded Lat Pull-downs
10 Around the Worlds
Rest 2:00
Cooldown: Roll out and stretch
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