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