Black & Blue

Warm-up:

Run 400m
Burpee Suicide x4
Shoulder ROM x10

Mobility:

Wall Stretch

Announcements:

It's not too late to field a Team!

Lift of the Day:

Back Squat
3x5 @ 85% of 1RM
New Athlete Back Squat

20 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

Black & Blue (CFNE)

10 Power Cleans 135/95 lbs
10 Burpees

5 Rounds for time.
Time Limit: 12 Minutes