WOD
Strength
Deadlifts: 10 Sets of 3, start at 50% and build, rest 60 sec
Conditioning
5 Rounds for Time (20 min cap):
200M Run
12 Hang Power Clean + Push Press (95/65)
12 Front Rack Lunges (in place 95/65)
Extra
13 min. to find max 3 pos. clean
-Hip, Above knee, below knee
5 supersets
10 weighted hollow parellette pushups (as deep as possible)
20 banded tricep extensions
20 strict HSPU + 40 kipping HSPU AFAP