WOD
Warm-up
Dynamic Warm-up + PVC Pipe Warm-up
2 Sets
5 Hang High Pull
5 Hang Muscle Clean
5 Front Squat
5 Tall Clean
Strength
EMOM x 10 Minutes (building in weight as technique allows)
Minutes 1-3: 1 Clean Pull + Hang Power Clean + 1 Power Clean
Minutes 4-6: 1 Hang Power Clean + 1 Power Clean
Minutes 7-10: 1 Power Clean
Conditioning
For Time:
25-20-15-10
Calorie Row
20-16-12-8
Single Arm DB Devil’s Press (50/35) | (70/50)*
V-ups
*complete half the reps on each arm (not alternating)