Warm Up
4 Min AMRAP
10x Scapula Pushup
10x Glutebridge
5x D.Dog-Cobra
5x Broadjump
Movement prep.
3 Rounds, 20/10
– High Hang High Pull
– Hang Power Clean
– Push Press
– Push Jerk
WOD
3 Rounds
5x Hang Power Clean
5x Jerk/Press
3 Rounds (use 80% of first part)
10x Hang Power Clean
10x Jerk/Press
3 Rounds (use 60% of first part)
15x Hang Power Clean
15x Jerk/Press
(sets must be unbroken.
Perform 5x Burpee over bar + 5x Deadlift every time you drop)
Cool down
10x Shoulder Circles
1 Min each
– Neck Stretch
– Upper back Stretch