Warm Up:
10 minutes
Couch Stretch (60s/leg)
Knee Pulls 10 reps
Glute Bridges 10 reps
Russian Swings 3 x 5
Deadlift:
4" Block Pull/2" Deficit
15 minutes, work up to heavy 2.
10 minutes, 4's @60%
WOD:
21-15-9
power cleans 50/35
ring dips
If completed in 4 minutes proceed through another 21-15-9 same process on 8 and 12 minutes etc….
Results
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