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