SAT13MAY2017

WOD

Strength
Power Clean + FS + Power Jerk: 10 min to build up to heavy but perfect single

Conditioning
AMRAP in 21 min, in teams of two, alternating complete rounds:
15 Toes-to-Bar
12 Deadlifts (155/105 | R+ 205/135)
9 DB Push Press | R+ HSPU

Extra

Before
Power clean + FS + Power Jerk: 10 min EMOM, building
–rest 2 min
3 rounds for time:
10 clean and jerks 135/95
10 parallette pushups

40 hollow rocks + 40 arch ups

5 sets – focus on tech
3 H/A kips + 5 TTB + 3 Bar MU

After
4 min. Tabata – Drag flag

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