Friday

Pre WOD

Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

WOD

For time:
75 Double-Unders
25 Power Cleans + 2 Alternating Reverse Lunges (95/65)
(1 repetition = Power Clean, keep in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Power Cleans + 2 Alternating Reverse Lunges (95/65lbs)
75 Double-Unders