Mobilize, then:
Crossover symmetry activation protocol
Banded dead bug for :90sec (band around knees)
Banded clamshell :45 sec each side
Banded Straight leg raise :45 sec each side (lying on side)
Banded Fire hydrant :45 sec each side
A.) 24 partner Amrap
400 m run
20 power cleans 135/95
20 T2B
* both partners run together, break up cleans and t2b how you like.
If you have no partner:
12 min
400 run
10 power cleans
10 t2b
B. 3 sets of:
1) Seated on ground banded wide grip pull-downs (focusing on lat engagement) Rest :30
2) Front leaning rest on rings :30 sec (ring height should be around waist)