Watch—Tight Ankles with Kelly Starrett, from Mobility WOD

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Levels 2-4
Clean Progression
Practice movements from the barbell complex with empty bar/light weight 

Levels 0/1
10 Downdog Push-ups 
Practice movements from the kettlebell circuit with light weight

Conditioning

“The Smooth and the Striated”

Levels 2-4
Barbell Complex – 5 Rounds/8 Reps of each movement
Alternate each round with a partner (2-3 people per bar)

Clean Pull 
Hang Power Clean
Front Squat
Split Jerk (4 per side)
Good Morning 

The barbell complex should be performed with the same load for all 5 rounds. Use your notebook and the warmup to gauge an appropriate weight.  This rep scheme is extremely challenging. Each round is one unbroken set.  If you can’t finish all 40 reps, your score is 0 for that round. There are to be NO broken sets–once you put the bar down, it is your partner’s turn.  If you change the weight on the bar between rounds, your load score is 0.  Post total completed rounds and the load on the whiteboard (e.g. 5/135). 

Levels 0/1
Single Kettlebell Circuit – 5 Rounds/5 Reps per hand unless otherwise noted 
Alternate each exercise with a partner (or rest 20 seconds between exercises)

Swing (10 with 2 hands)
Clean and Press 
Swing 
Clean and Front Squat 
Swing 
Get-up (one on each side)
Swing 
Clean and Lunge
Swing (10 with 2 hands)

Rest 2 minutes before the next circuit