Warm up:
2 Sets
10 Inch worms
10 Hip Hurdles
10 Lunge with twist
Strength:Power cleans: Drop each rep
1.1.1.1.1 (65%)
1.1.1.1 (75%)
1.1.1 (85%)
1 (95%) x 2 Sets
Conditioning:
20 Cal bike for time
Rest 1:30
18 Cal bike for time
Rest 1:00
16 Cal bike for time
WOD: For Time, Including Rest
5 Deadlift (75%)
10 Up/downs
15 Wall ball (20/14)
x 3
Rest 1:00
5 Power clean (75%)
10 Up/downs
15 Wall ball (20/14)
x 3
Rest 1:00
5 Strict handstand push-ups
10 Up/downs
15 Wall ball (20/14)
x 3
Recovery:
Low Back, Hips and Hamstrings