In Wod

Hang Power Clean
Heavy 5 rep

FLUTTER
30 Chest-to-bar pull-ups
20 Power clean + jerk 135/95
15 Chest-to-bar pull-ups
10 Power clean + jerk 135/95

COMPETITOR
1. Overhead Complex
Build to a Heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks

2. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

Barbell: (185/135)
3.
For time:
30 Chest-to-bar pull-ups
20 Power clean+ jerk 155/105
15 Chest-to-bar pull-ups
10 Power clean + jerk 155/105

Weightlifting
Back Squat
Warm up 45%-55%-60% 5-5-3
65% 5
75% 5
85% 5+ to failure

WEIGHTLIFTING
Romanian Deadlift
8-8-8
Calve Raise
10-10-10

5 Rounds for completion
15 Weighted GHD Sit Ups
15 Weighted Back Extension

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