-Warm Up-

2 rounds

8 banded glute bridges

5 two for one wallballs

8 sciatic nerve floss

5 kneeling jumps or broad jumps

8 eccentric and dorsiflexion

5 single leg rdls

-Strength-

Seated Box Jump

3-3-3-3-3

Rest 60-90 seconds between REPS

-WOD-

4 Rounds:

2min. of Max Power Cleans at 70%

20sec. Transition

2min. of Max Meters on the Rower

2min. Rest

*Round 2 is 75%

*Round 3 is 80%

*Round 4 is 85%