February 20, 2017

A:Warm Up
00:00-07:00
Line drills and dynamic movement/joint prep

07:00-14:00
Hip mobility/flow routine
Quad and lat foam roll

14:00-20:00
As a group: (Empty Bar)
5 Deadlifts
5 bent over rows
5 clean high pulls
5 muscle cleans
5 Front squats
5 Strict Presses
5 good mornings
5 back squats
(Unbroken and minimal rest)

With remaining time, begin warming up complex.

B: Metcon (Weight)

7 sets of:
2 hang power cleans
2 front squats
Points of performance:
In hang, shoulders out over bar, knees back, shin vertical and speed through the pull.

C: Grace (Time)
For Time:  
30 Clean and Jerks, 135# / 95#