Warm-up, (15 Min): 3 Min Jog w/footwork. 3 Rounds of 5 each w/empty BB Good Mornings, Back Squats, Push Press, Front Squats, Lunges. Dynamic Stretch.
Strength, (15 Min.): Bar Dips / Strict Press
(10+5/55)2 10+4/65 10+3/75 10+2/85
WOD: MASTER DISASTER
3 Min AMRAP
15 Hang Clean 95/65
15 Bar Facing Burpee
Rest 3 Min
3 Min AMRAP
10 Hang Clean 115/85
10 Bar Facing Burpee
Rest 3 Min.
3 Min. AMRAP
5 Hang Clean 135/105
5 Bar Facing Burpee
Score is Total Rounds + Reps (ie. 11+14reps)
Icing: Floor Wipers 3×10