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