WOD

Mobility
1 Minute Dead Hang on Rig
Couch Stretch
Calf Stretch
Cossack Squats
200m Jog

Primer
BB Warm-Up:
30sec BB Squat Hold + 10 Squats
5 Push Press + 5 Thrusters
5 Tall Cleans

Strength
Power Clean and Jerk: Warm-up to 65-70% then 10 Rounds of EMOM.
(1 C&J every minute on the minute for 10 minutes)

Conditioning
AMRAP in 15 Minutes:
10 Pull-ups
12 Alt DB Snatches (50/35)
40′ SA DB OH Walking Lunges*
200m Run

*switch arms at 20′