Mobility: lats/low back/Glutes/Calves
Warm-up: 3x 3-7 Kips/Kipping Pull-ups/Kipping Pull-ups Agility Drills
7x Hang Squat Clean + Lunges
WOD 1: 4x 12 Pull-ups 12 Box Jumps
16.12.8.4. Hang Power Clean Lunges
Talk with a coach about your goals, get the plan to achieve them.