WOD
Mobility
BB Smash: Trap/Triceps/Forearm
Glute/Quad/Calf Stretch
Dynamic Warm-up
Primer
10e/side Hip Airplanes
5 Paused Front Squats + 10 Thrusters
Clean Progression
Strength
Clean + Hang Clean + Front Squat: 15 Minutes to build to a heavy double
Conditioning
4 Rounds for Time (16 Minute Cap):
10 Burpees | 10 Burpee Over BB
8 Thrusters (95/65) | (115/85)
30 Double Under | 50 Double Under