Watch the first 4 Minutes of this video for a great look at DYNAMIC STRETCHING.
Warm-up: 3 Rounds of Row 400m, 15 KBSDLHP, 5 KB Thruster each arm. Dynamic Stretch
The Clean Pull
Strength: Clean Pull
3×5
L1: 70%-80%-90%-100%-110% of Clean 1RM
L2: Minus 10%
L3: WAW
WOD: JACKIE
For Time:
1000 meter row
50 Thruster 45/35
30 Pull-ups
Compare to 10.22.14
Icing: Pistol Work 20 Pistols each leg if you have them.