DYNAMIC WARM-UP

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
20 jumping jacks
10 single-leg toe touches/leg
20 alternating reverse lunges
20 mountain climbers
10 unweighted good mornings

a. clean

3 clean + 1 squat clean × 7 ※TNG
Build to a 4 RM

b. Overhead squat

3-3-3-3 reps
3 sec pause @Bottom Build each set. from floor.

WOD : Heavy day 10 round For time

3 squat clean 185/125 135/105 115/75
20 DUs