Warm Up:
Long Lap
Up and back bear crawl
up and back over unders
up and back walking lunges
up and back karaoke
10 scapular pull ups
10 hollow rocks
10 squats
short lap

Mobility:
squat magic each leg
4 min LAX prone quad smash

Strength:
every  3 min by 5
3 Back Squats 80%, 85%, 85+% if second set feels good

WOD:
15 min Build to "heavy" clean and jerk
 

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