mobility/activation:
Keg Drill
Crossover Symmetry
Strength:
Every 90 seconds for 5 rounds:
5 Deadlifts (heavier than WOD weight) directly into 5 box JUMPS!
WOD:
3 rounds for max reps
round one:
Power Clean for 30 seconds, rest 30 seconds
Power Clean for 25 seconds, rest 35 seconds
Power Clean for 20 seconds, rest 40 seconds
Power Clean for 15 seconds, rest 45 seconds
Power Clean for 10 seconds, rest 50 seconds
round two: Front Squats
round three: STOH
155/105. Same barbell throughout. No rest between rounds.