run/squat/push

Mobility Warm-up:
Pass Throughs x 10
Glutes to Ground hold (relaxed back) x 1 minute
Shoulder mobilty on bar

Lat stretch
Couch Stretch
Flex/IR leg stretch

2 rounds:
sit-ups x15
lunges x 10
pull-ups x5
bear crawl-down
crab walk-back
perfect stretch

6:30:
Mechanics: Squat Clean & Jerk

WOD:
3 RFT
200 m run
10 Squat Cleans
20 pushups

7:30:
Strength - Push Press 3x5 (85% of 1RM)

WOD:
4 RFT
200 m run
12 Front Squats (45#/35#)
24 pushups (chest to ground)