Warm Up:20 Reverse Alternating Lunges

10 Squat Thoracic Rotations each side

60 seconds Dead Hang

10 Yoga Push Ups

45 seconds Pigeon Stretch each side

Strength: Back Rack Reverse Lunges 4X12 (6R/6L)

*Work across at ~50%1RM Back Squat.

WOD: 3 RFT Of:

8 Power Cleans @70/50kg

200 meter Run

8 RMU (Beginners: 10 Burpee Pull Ups)

Time Cap: 8 minutes.