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Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics

Health and Fitness

A. Three sets of:

A1. Good Mornings x 8-10 reps @ 3011, Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111, Rest 45 seconds
A3. Alternating Lateral Lunges x 8-10 reps each leg @ 2010, Rest 45 seconds

B. AMRAP in 8 minutes of:

3 DB Ground to overhead
3 Burpees Over the Barbell
6 DB Ground to overhead
6 Burpees Over the Barbell
9 DB Ground to overhead
9 Burpees Over the Barbell
12 DB Ground to overhead
12 Burpees Over the Barbell

Classic:

A. E2M x Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles), build thru the sets
Rest 2min between sets (work on needed mobility during rest)

B. AMRAP in 8 minutes of:

3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

Keep increasing as high as possible in 8min

D. Mobility of choice and foam roll