The Medball Clean
Warm-up: 250 Clicks Change up your Footwork.
2 Rounds of 15 Medball Cleans, 15 KB Swings. Dynamic Stretch
Strength: Dead Lift/GHD Raises
65% 8x8x1 75% 6x8x1 85% 4x8x1
WOD: FLY SWATER
5 Rounds for time:
50 Double Unders 3/1
15 Deadlift@50% 1RM
Icing: Accumulate 5 Min. in Deep Squat Position. Then roll out your hamstrings.