Warm-Up:
4 sets:
5 Power Clean from Hip
5 Front Squats
5 Squat Cleans from above knee
5 Squat Cleans from below knee
Strength:
Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)
5×1, perform each set 5-10lbs heavier than used two weeks ago
WOD:
3 Rounds For Time:
15 Handstand Pushups
21 Chest-to-Bar Pullups
100′ Goblet Walking Lunge, 70/53
TIMECAP: 18:00
Extra Work:
Landmine Press/Lateral Raise/Rear Delt Fly Complex
4 Sets/side
Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.