Friday’s WOD

Warm-up:

Row 500m

5-1 Clean High Liftoffs
5-1 Power Cleans
5-1 Front Squats w/3 second pause

Strength:

Clean w/3 Second Pause in Squat 3-3-3, 3×3

WOD:

For Time:
15-12-9 Deadlift, 315#/205#
Alternate With:
45-36-27 Pushups

Extra Work: 12 Minutes Volume Accumulation:

10 Handstand Shrugs
Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang
Accumulate 30 seconds in L-Hold