WOD
Strength
Clean w/ 3sec Pause below Knee:
build to heavy single, no misses
Conditioning
4 Rounds for Total Time:
12 Burpee Box Overs
9 Hang Power Cleans (135/95)
12 Toes to Bar
90 Sec Rest
Extra
**Do cleans before deadlifts
AMRAP in 2 min:
10 UB DL @ 50%
6 Box Jump Overs
rest 2 min. and Repeat
After
100 pushup position shoulder taps
*don’t twist when instigating touch
*if easy, you may use a dip belt or weight on back