-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-
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%