For Time
WARMUP
– 2 Rounds:
30” Skip on Plate
10 Drop Squats
10 Plate Strict Press @10/5kg
10 Plate Russian Situps @10/5kg
5 Slow Romanian Deadlifts @20/15kg
WOD PREP
– Power Clean Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Cleans + 5 1/2 Front Squats
rest
5 Power Cleans (2” fermo in mezza accosciata)
rest
5 Power Cleans TnG @wod weight
WOD
– 5 Rounds For Time:
15 Wallballs @9/6kg
15 Power Cleans @40/25kg
TIME CAP: 15min
RX GOAL: <10min
AFTER PARTY
– AMRAP 5′ For Quality:
10 Front Rack Split Squats R @20/15kg
10 Front Rack Split Squats L @20/15kg
20 Alternating Side Knee to Chest