Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks
Strength: Clean + Jerk
5/5/3 @ 40/50/60% 1 RM
3/3/3+ @ 70/80/90% 1 RM
WOD: Every minute on the minute for 5 minutes each exercise:
5 Ring Pull-ups, or ring rows
10 Knees to Elbows
15 Hand release pushups
20 Back Extensions
Finish with 100 4-ct flutter kicks
Cooldown: roll and stretch
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