5 min row
8 min dynamic movement
PVC Pass Throughs
30 banded good mornings
pigeon pose
box shoulder stretch

warm up to clean

Weightlifting

Clean (10 mins to work up to a heavy TnG triple)

this is a squat clean, no power

Metcon (Time)

10 to 1 of
power cleans and burpees, once you get to 1
then you will go up
1 to 10 of
russian kb swings and goblet squats

cleans Rx 155/115; 135/95; 115/75
kb 70/53