W.U. Ankle, Hip, Knee warmup as needed
Strength: Deadlifts and Pistols
- Deadlifts: 3 sets of 20 reps
- Pistols: 3 sets of 20 reps (find balance, elevate the heel, use a box)
*Do 1 set of Deadlifts and 1 set of pistols back to back
W.O.D 3 rounds for time
- 20 x Power Cleans 75/55 *(use a lighter DB or KB and Alt reps per arm)
- 15 x Burpees over Bar (jump over the DB or KB)
Core: 3 Sets
- 20 x Good Mornings with unloaded barbell or Romanian DL with DB or KB
- 10 x Pike to walk out
