Article: Take the Leap!! <—–A GREAT READ!
Individual Warm-up: 20 belly against wall HSPU
Warm-Up: Badger WU. Part 2: 15-butterfly pull-ups. Part 3: 20-dead-lifts, 15-hang power cleans w/ bar.
Strength: Dead-lift – Find new 1 rep max
WOD: Three rounds of 30-hang power cleans, 21-pull-ups and a 400 run.
RX: 75/55, L2: 55/35 L3: 35/15
Recovery: banded shoulder, supine back, seated fore arm, and groin stretches.