WOD
Warm-up
2 Sets
20′ Forward Quadruped Crawl + 20′ Backwards Quadruped Crawl
10 Sprawls (AFAP, fully extending hips at top)
20′ Goodmorning Broad Jump
10 Ring Face Pulls (paused at top)
Sprawl: https://www.youtube.com/watch?v=jdYw85tvskA
Strength
4 Sets (building)
4 Deadlifts (21X1)
8 DB Romanian Deadlift (2121)
Rest 2-3 Minutes
Tempo: descent, bottom position, ascent, top position
Conditioning
Lurong Challenge 13.3
For Time (5 Minute Cap):
10 Hang Power Cleans (135/95)
20 Meter Shuttle Sprint (10 Meter Increments)
8 Hang Power Cleans
40 Meter Shuttle Sprint
6 Hang Power Cleans
60 Meter Shuttle Sprint
4 Hang Power Cleans
80 Meter Shuttle Sprint
2 Hang Power Cleans
100 Meter Shuttle Sprint