Mobility/Activation: empty bar warm up for clean x 2
5 muscle cleans
5 hang power clean
Strength: Power Clean
15:00 to find a heavy single to use as a starting point for the next 8 weeks. Bar must be racked in a partial squat that is above parallel and stood up.
Min 1: 10 Pull Ups
Min 2: 20 Walking Lunges *holding plate overhead 25/15
Min 3: 2 Rope Climbs
200M Heavy Farmer Carry *2 burpees every time you drop
WOD NOTES: This work out has built in rest. The faster you work, the more rest you will have. The after party should be tough, but try not to drop the kettlebells no more than 3 times.