For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Straight Leg Situps
8 Low Hang Muscle Clean @20/15kg
8 Strict Press @20/15kg
WOD PREP
– Hang Power Clean & Jerk Review
5 Hang Clean High Pulls
rest
5 Hang Muscle Cleans + Front Squats
rest
5 Hang Power Cleans (2” Hold Catch)
rest
5 Push Press
rest
5 Push Jerk
rest then
3-4 Rounds:
2 Deadlifts + 2 Hang Power Clean + 2 Push Jerk
@climbing to wod weight
WOD “DT”
– 5 Rounds For Time:
12 Deadlifts @70/50kg
9 Hang Power Cleans @70/50kg
6 Push Jerks @70/50kg
TIME CAP: 15min.
RX GOAL: < 11min.
Intermediate @50/35kg
Beginner @40/25kg