WOD
Warm-up
Squat Clean (Weight)
15min to find a heady 1RM squat clean.
when attempting heavy singles ensure take at least 90secs rest between reps
Met Con (Time)
5 Rounds
12 Box Jumps (30"/24")
12 Deadlifts (70/45kg)
9 Hang Power Clean (70/45kg)
6 Jerks (70/45kg)
6 Burpee Box Jumps (30"/24")
12 Box Jumps (30"/24")
12 Deadlifts (70/45kg)
9 Hang Power Clean (70/45kg)
6 Jerks (70/45kg)
6 Burpee Box Jumps (30"/24")
Rest 60 Seconds between rounds
Empty Barbell
10 good mornings
10 clean deadlifts
5 clean pulls
5 clean high pulls
5 muscle cleans
5 hang power cleans
5 squat cleans