Buy In: Run 2 Terminal Loops. Hammer your hip flexors on the PVC Roller and/or lacrosse ball 2 minutes per side. Clean Progression w/ PVC 5 reps each position.
3 sets of 5 reps progressive loading Clean and Jerk (full squat)
WOD(copied and pasted from CrossFit.com)
Complete as many rounds and reps as possible in 5 minutes of:
110 pounds for women/165 pounds for men Squat clean
110/165 pounds Jerk
*scale as needed
A complete full squat clean + jerk= 1 round and counts as 2 points