Friday’s WOD

Warm-Up:

4 sets:
5 Power Clean from Hip
5 Front Squats
5 Squat Cleans from above knee
5 Squat Cleans from below knee

Strength:

Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)

Build to Max

WOD:

15-12-9 For Time:
Clean & Jerk, 135#/95#
Chest-to-Bar Pullup

TIMECAP: 7:00

Extra Work:

Double Overhand Deadlift Hold

5 x Max Effort

50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar