081922

Warm-up:
4 Inchworm
8 Air squat
10 Leg swing
12 Fire hydrant
10 Superman
8 Burpee
4 Deep squat complex
8 Figure 4 glute bridge w/ 3 second hold at top
2 (squat clean + 2 front squat) w/ empty bar

WOD:
A) 12 minutes to build as heavy as possible
Squat clean +2 Front Squat

B) 12 minute AMRAP:
150′ Sled pull (light enough for no stops)
150m Farmers carry (light enough for 1 drop only)

Mobility:
1:30 Couch stretch