Time Mobility: If you are here early make use of your time and mobilize. Foam roll: upper back, lats, quads and adductors Banded shoulder distraction and hip distraction Couch and pigeon stretch
Warm Up: EMOM-9 (3rounds) 1) 10/7 cal bike 2) 4 Pull-up + 8 Push-Up 3) 12 Air Squat
WOD: For Time: (18min cap) 3 rounds 50 air squat 15/12 cal bike (21/14 if rowing) 9 hang power cleans 155/105
Athlete's should be able to move through the squats and bike with very little rest. The heart of this workout lies in the barbell. It should be heavy, but something athletes can complete in no more than 3 sets.
Post WOD: 3RNFT 30 Band Pull apart 30 band pull down