Author: lumpy6488

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

20 mins Clean Technique: 3 Position Cleans (High Hang, Mid-Thigh, and Floor) Wod: WOD 4 Rounds 10 SDHP 95/65 15 Push Press 20 OH Lunges

Back Squat off your 3rep max: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between

10am or 11 am

Dead lift 75% of your rep max 4 on the min for 10 mins Then 1k run 50 kbs 1/1.5 pd 50 v ups 50

30 Wall Balls 10 Hang Power Cleans @135,95 25 Wall Balls 10 Hang Power Cleans 20 Wall Balls 10 Hang Power Cleans 15 Wall Balls