Warm up: 

  • Long Lap
  • 10 PVC Pass Throughs
  • 10 PVC Halos
  • 10 Air Squats
  • 10 Hollow Rocks
  • 10 Ring Rows

Mobility:
Lax Ball Scap against Wall

Skill:
(10:00 cap) West Side Barbell Squat Test
If done then: Power Clean build to "heavy"

Workout:
5 Rounds for Time:
30 Wall Balls
30 Ab Mat situps

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