Be Prepared

PreHab: Glute Activation, Calf Raises

Warm-up: Rope Turns, DB Complex (Cleans, Squat Variations, Press Variations)

Specific: Clean Complex

WOD: 

Rx: 4x
12 Power Cleans (135/95)
35 Double Unders
12 DB Thrusters
35 Double Unders

Option 1: 4x
12 Power Cleans (95/65)
15-21 Double Unders
12 DB Thrusters (light)
15-21 Double Unders

Option 2: 4x
9 Power Cleans
3-5 Double Unders or 90 Single Unders
9 DB Thrusters
3-5 Double Unders or 90 single unders

Core: 3x
12 Hollow Rocks
30 Flutter Kicks

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