Warm Up: 5 RDS- 5 Deadlifts + 5 High Hang Muscle Cleans + 5 Pause Front Squats + 5 Behind the Neck Presses
WOD – On a Running Clock
0:00-10:00
21-15-9
Deadlift
Bar Facing Burpees
*rest remainder, then;*
10:01-20:00
15-12-9
Overhead Squats
Box Jumps (RX= 24/20)
*rest remainder, then;*
20:01-30:00
9-6-3
Thruster
Strict Handstand Pushups (SX=2x HR Pushups)
RX = 60/45kg Barbell for all movements. SX=40/30kg
OLY LIFTING 6.30PM
A. Clean Pull x2+ Clean – 3 sets @ 80%
B. Front Squat 5×5
C. Athlete Specific Mobility
