High power/Short duration

For Time:
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#

post warm up routine, pre and post wod fuel strategy and time to complete to comments
full extension of hips and knees at top of box jumps
chest to deck for burpees, jump and clap at top
full extension of hips at top of clean before lowering weight, ass to grass squat catch

TIME = 7:11

Not at full effort today, warm-up was stopped a few times to help out my clients prep for the ACTION Challegne this weekend. Feeling a little tired and stressed.
WARM-UP:
PASSIVE/STATIC: 5-10min
Roll out tight spots & get up and skip
90/90 Hip Stretch
70/30 One leg "bar resembles spine" dealifts/goodmornings
70/30 Box Calf stretch "bent knee to straight knee"
BALISTIC/DYNAMIC: x2
10 Back roll toe touch "knees by ears roll side to side"
10 Back Extentions
10 GHD Sit-ups
10 Hammy leg swings
10 Hammy "T" Balance floor touch
10 Hip Smashers
ELASTIC: x2
8 sec base side to side
8 sec base rotation
6 lateral jump and stick
10 Adduction/Abduction toe touches
SPECIFIC: 8-10min
Small mix of Burgner warm-up drills
Box Jumps
Hip Smashers
Burpees
(make small mini WOD to get CNS ready to move)

2 1/2hrs Pre WOD nutrition:
2 tbsp ground beef
1 Pear
1 tbsp Coconut Oil
Few cashews

30min Pre WOD BCAA

Post Nutrition asap
Shake:
30g Protein
1 Scoop Recovertite
Vitamins:
B-Complex
Umbiquinol
Niacin
C
D
Bioflavinoids
Pantothenic Acid
Magnesium

I'll eat a ZONE Meal 1hr after this
5 Protein
4 CHO
12-15 Fat