A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
20 Bird dogs/side
5 minutes technique work (coach led)
B) Every 90 seconds for 15 minutes
Set 1: 6 Handstands Push ups with kip @ 31X1
Set 2: Clean
C) For time:
5 Squat Cleans @ 205/125
10 Toes to Bar
1/2 Gasser
4 Squat Cleans @ 205/125
10 Toes to Bar
1/2 Gasser
3 Squat Cleans
10 Toes to Bar
1/2 Gasser
2 Squat Cleans
10 Toes to bar
1/2 Gasser
1 Squat Clean
10 Toes to Bar
1/2 Gasser
