March 8, 2016
Warm Up-
400m Run
2 RNFT:
10 Barbell Hang Muscle Cleans
:30 PVC Complex
10 Barbell Good Mornings
:30/leg Banded Hamstring Stretch
Strength-
Every 2 Minutes for 20 Minutes (Alternate Movements each 2 Minutes):
3 x Dead Lifts (Start at 60%, and Build each set)
3 x Push Jerks (Build each Set)
WOD-
12 Hang Power Cleans 135/95 155/105
9 Burpees
18 Box Jumps 24/20
4 RFT
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