1/3 Friday

Warm Up 

A- Roll- T-spine + lats

Activate- 2x 20 banded over head circles + 20 hitch hikers + 5m inchworm

B- Warm Up 

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Movement standards

WOD

For time:

60 deadlifts 

40 hang power cleans

20 power jerks

(W/105# M/155#)

*12 minute time cap