Warm up
3x1min rnds-curb run into Max air squats
Movement Prep
Glute activation-scorpions5/5, sl hip bridges 10/10, one leg deadlift 10/10, Barbell prep
Strength
Every 90 seconds x15mins
1rep x Deadlift
hs hold-30seconds(pick position that allows 30 sec hold)
WOD
10min partner amrap
5cleans 50/30
10 hand release press ups (hang cleans & press ups to box / bar-focus on belt bucke hollow)
Cool down
Wide Stance Hip hang stretching lower back 3 x 30
