SMR + WU with Barbell:
3rds
1' skierg
5 Low hang power clean @empty bar
5 squat clean
10 Air squats
30 Mountain climbers
10 wall slides
B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM
C. Clean High Pull
3x3 @100-105%
D. Metcon
10 RFT
1 Bear complex Rx: 70-80/40-50, OPEN: 40-50/30kg
20 DU's/ 50 SU’s
TC: 15'
E: Accessory
4 rds
30/30” side plank hip thrust
10/10 windmill @heavy kb