WARM-UP
2:00 Bike OR ROW
Into…
2 ROUNDS- W/ EMPTY BB
5 Clean Deadlift
10 Elbow Punches (FRONT RACK MOBILITY)
5 OH Press
5 Lunge + Lunge + Jumping Air Squat (FRONT RACK)
STRENGTH
2 ROUNDS- (add weight on round 2)
3 SETS – ON THE 1:30
SET 1: 3 HIGH HANG MUSCLE CLEAN + 3 STRICT PRESS
SET 2: 3 HANG POWER CLEAN + 3 PUSH PRESS
SET 3: 3 SQUAT CLEAN + 3 JERKS
ON A 10:00 RUNNING CLOCK…
Find 3RM CLEAN AND JERK
WOD
FOR TIME
21-18-15 (scale: 18-15-12)
Cal ROW/SKI
Hang Power Cleans (155/105)(115/75)(95/65)
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