Warm-up: Row 500m, 20 KB SDHP, 20 KB Swing, 20 PVC Hollow Rocks. Dynamic Stretch
Strength: Deadlift/Wt. Dips
65% 8+8×1 75% 6+6×1 85% 4+4×1
WOD: OKIE
5 Rounds For Time:
12 Back Squats 115/75
9 Shoulder to Overhead
12 Front Squats
9 Hang Power Clean
Use the same weight for all movements
Compare to 8.22.14
Icing: Foam Roll your backside.