Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
50′ Walking Lunge
10 V-Ups or Tuck-Ups
50′ Walking Toe Touch
10 Superman Extenions w/pause @ top

then, 3 Sets of:
5 Clean High Liftoff
5 Power Clean from Hip
5 Power Clean
5 Clean

Strength:

Clean to max, then 90%x1x4

WOD:

For Time:
21-15-9 Deadlift, 155#/105#
Alternate With
3-2-1 Rope Climb, 15′ Ascent

TIMECAP: 6:00

Extra Work: Power Snatch to max, then 90%x1x4