-Warm Up-

2 rounds

1:30 Bike

14 reverse lunges 

7 bent over rows (empty bar) pause at chest 

7 jump squats 

7 barbell good mornings

Into..

2 rounds 

5 slow Deadlifts (pause mid thigh)

5/5 full grip elbow punches 

10 tall muscle cleans 


Position Drills


-Strength/Skill-

(18 minutes)

 

5x3 

Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not a 3RM

-WOD-

For Time: 15 minute cap 

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

OPTIONAL FINISHER

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)