03.17.2023

2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
 
 
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%

WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20  20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build