WARM-UP: 500m Row :30 Bar hang 10 Lunges each leg 10 V-ups 10 Lunge to Insteps Group stretch :90 calf smash R :90 calf smash L SKILL: 12:00 to build to a heavy 3 rep touch and go power cleans with a :3 pause landing, immediately into a front squat WOD: 3 Rounds: (10:00) 10