-Warm Up-
2 rounds
10 elbow to instep plus rotation (5/5)
10 lateral lunges (5/5)
8 eccentric ankle dorsiflexion
5 elbow pass through a with the barbell
5 back squats
-Strength-
Back Squat
10 x 3 @ 81%
Rest 1:30 -2:00 minutes between sets
-WOD-
12 minute cap
4 RFT
60 Doubles
12 Hang Cleans 135/95
8 B Facing Burpees
