Warm-up

2 rounds:

  • 200m med ball run
  • 10 med ball slams
  • 15 banded gluten bridges

Banded hip opening

 

Strength | Skill

5×3 pause squats (2-second hold at the bottom)

 

WOD

3 rounds: 3min on, 1min off

  • 5 power cleans (60/35)
  • 10 burpee bar touches
  • 15 wall balls (20/14)