wod
for time
50 power cleans 43/61
note: at the top of every minute, perform 10 box jumps 51/61
10:00 time cap
pre workout
on a 10:00 clock
5 unbroken power cleans
note: build to a heavy set of 5 reps
wod
for load
3-3-3-3-3-3-3
back squat
wod
for time
500 m row
20 pike push ups 51/61
500 m row
35 hand release push ups
500 m row
50 push ups
500 m row
pre-workout
on a 10:00 clock
low ring muscle up practice
wod
3 rounds for time
10 hang power snatches 29/43
2 rope climbs
200 m run
pre workout
on a 10:00 clock
3 hang power snatches
note: uild to a heavy set of 3 reps
