Warm Up – Flight Simulator (Double Unders)
A. Strength – 15 Minutes to build to heavy single Split Jerk
B. WOD – For Time
21-15-9
Overhead Walking Lunges (20/10kg)
Situps
Handstand Push Ups
OLY LIFTING
A. 3 pos. Clean (Squat) x5 sets (60%x1, 65%x1, 70%x1, 75%x1, 80%x1)
B. Power Cleans (3 sec Pause at Hang) 5×5 (R2min)
C. Romanian Deadlifts 5×5 (choose weight)
