Warm up: :30on :30off arch hold, hollow hold 3rnds
Movement prep: Glute activation: 10/10 sing leg hip bridges, crab walks, 10/10 single leg rdls-bb prep-10mins
Strength: Every 90 seconds x15mins
1rep x Deadlift(3011)
hs hold-30seconds(pick position that allows 30 sec hold)
Partner WOD: 10min amrap
6 hang cleans
6front squat
6stoh
Cool down: Around the world 5reps each leg with 5sec hold at bottom and top
