-Warm up-

2 rounds of:

10 groiners

5 medball cleans

20 sec handstand hold

5 lateral step ups

10 sciatic nerve flosses


-WOD-

0:00-10:00

work to a max clean and jerk

10:00-18:00

3 Rounds:

25/20 cal row

12 hang cleans

9 push jerks

18:00- 24:00

every 1:30 (5 sets)

1 clean and jerk @ 90 % of part 1