WOD
Warm-up
PVC Pipe Warm-up
2 Sets
5 Sumo Stance Goodmorning
5 Hang Muscle Clean + Strict Press
5 Front Squat
5 Tall Clean
Strength
Every 90 seconds x 8 Rounds (12 Minutes)
Perform: Start at a moderate weight 50-60% and build up to a 1RM on Clean & Jerk (power or split).
Longevity: Start at a moderate weight 50-60% and build up to a 1RM on Power Clean
Conditioning
For Time (12 Minute Cap):
15 Burpee Over Bar
15 Deadlift (135/95) | (155/105)
200m Run
12 Burpee Over Bar
12 Deadlift (155/105) | (185/135)
200m Run
9 Burpee Over Bar
9 Deadlift (175/115) | (225/155)
200m Run