Monday WOD

WOD

PH:

*Hip Prep

Monster Walk Variations
Elevated Hip Bridges

A:

Foot Work Drills
Barbell Clean Complex

Ring Push-up + Support

DT Complex (5-5-3-3-3-3-3)

deadlift + hang power clean + shoulder to overhead

*Do all three DL, then all three HPC, then all three Jerks.  Find your heaviest lift for this combo.

 

RX: Metcon (Time)

“@ 70-75% of your 3rep
30 Deadlifts
30 Hang Power Cleans
30 Jerks
30 Bar Facing Burpees”

 

O1: Metcon (Time)

@ 60-65% of 3 rep max
30 Deadlifts
30 Hang Power Cleans
30 Jerks
30 Bar Facing Burpees

 

O2: Metcon (Time)

21 Deadlifts
21 Hang Power Cleans
21 Jerks
21 Bar Facing Burpees

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