Main – WOD
Metcon (Weight)
Power Clean
4 sets of 4 at 75% 1RM
rest 10 sec between each rep
rest 2 min
Strict Pull-Ups X 5
rest 2 min
Metcon (Time)
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps
Ring Dips x 10 reps
Metcon (No Measure)
3-30Sec Bar Hangs
4 Turkish Get ups each side
Mobility