Pre workout mobility (10 min): Band distractions on hips, lacrosse ball to glutes, fire hydrant circles
Strength: Clean Pull to Full Clean – 10 min EMOM at 80% of your 1RM of your Clean
Then, 4RFT (with 20 min time cap) of:
- 200m Sandbag Run (50/35lb)
- 10 Power Clean (135/95lb)
- 10 K2E
Beginners: Less rounds (as an option,) Run with lighter object or unloaded, lighter KB, knee ups
Advanced: Go faster!!! Work on SPEED and speed of transitions
Post WOD mobility: Roll out calves on loaded barbell, lax ball to glutes, thorough roll-out of legs
