warm up: 2 rounds
25 plate hops + 10 oh squat (pvc/empty bar) + 10 hip bridges + :30 heavy front rack kb hold + :30 second L/R Figure 4 lumbar stretch + 10 a/side thoratic Rotations
*5 min strength technique practice
Strength: Every 4mins for 12mins (3 unbroken sets) 155/105
1 high hang squat clean(from hip) + 1 hang squat clean(reg) + 1 squat clean (from the ground) 3 times through is one round
*goal is to not drop the bar. If unable to do prescribed weight. Drop to a manageable weight to complete cycle.
Wod: Every 3mins for 15mins
45DUs+ 15 wall balls (20/14) + 10 GHD sit ups
At home Wod: 5RFT
run 400M + 30 box jumps + 30 walking lunges