Group Warm up
Group Mobility
Strength
5×1 – 6 position halting clean, one second pause at each position. Rest 2:00 between each set! ( Floor, 1" off, below knee, above knee, mid thigh and catch.)
WOD ( Workout of the Day )
"Blind pig"
3 rounds for time:
12 calorie row
9 Hang squat cleans (115/75lb)
6 Box jump (30/24")
EXTRA: 5 minutes each leg barbell quad smash.
