-Warm Up-


2 round


10 sciatic nerve floss

5 goblet squats

5 sumo stance good mornings empty barbell

10 Groiners

5 medball cleans



-Strength-



Deadlift


Complete a few warm up sets, and then:


75% x 5

85% x 3

95% x Max reps


-WOD-


For time : 9 minute cap


9-6-3


Deadlift

Hang clean

Front Squat