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