PVC/Foam Roll
3 Rounds:
15 Cal Bike
10 Banded Air Squats
10 Banded Pull aparts
Strength:
Pocket Clean – 2×3 (+/- 50% of Clean 1RM
Hang Clean – 2×3 (+/- 70-75% of Clean 1RM)
Deck Clean – 3×1 – building to a heavy single for the day….3 efforts
WOD:
12m EMOM
Even – 15 Cal curve Run (10 cal bike as a sub)
Odd – 10 t-pause push ups
Bar GYM 