WOD
Primer
2 sets:
20 sec behind neck front rack stretch
15 Prone Shoulder Ext Rotation Activators https://youtu.be/48Z2Q_qp0zI
5 e/side Tempo Elevated Reverse Lunges
Conditioning
September Benchmark
5 Rounds for Time:
300M Run
5 Squat Cleans (185/135)
*scale to 75% or less of best clean
Extra – After
6 sets at steady pace:
10 V-Ups
5 HSPU
1 Legless Rope Climb