Monday 11/18

MOBILITY / WARMUP
3 Rounds
30 sec front squat (bar)
30 sec muscle clean
30 sec stiff leg dead lift
30 sec rest

STRENGTH
1 squat clean + 2 low hang squat clean
x7
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WOD
13 MIN CAP
21-15-9
unbroken power cleans (135/95)
bar facing burpee
*all cleans must be unbroken if set
breaks 50M bear crawl at the spot of the break

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KB Conditioning

MOBILITY / WARMUP

WOD
5 rounds
10 DKB press (53/35)
20 gorilla row
30 Cal Ski