Warm-up: 3 Rounds of 10 Each Medball Cleans, Shoulder Touches, AH Swings. Dynamic Stretch
Strength: Squat Clean
BBWU
L1: 80% 5×1 85%5×1 90 3×2
L2: minus 10%
L3: Hang Squat Clean 60% 5×4
WOD: RUDE AWAKENING
4 Rounds for time:
20 Weighted Sit-ups 30/20
10 Bar Dips
500m Row
Icing: Skill Work Your Choice