Warm-up
Run 1 loop
20 Shoulder Taps
10 Ring Dips
20 Shoulder Taps
Stretch hamstrings/overhead position
Then 3 Rounds
(Starting with empty barbell and increasing in weight each set)
5 Deadlifts
3 Power Clean
1 Push Jerk
1 Split Jerk
Oly
Work up to Max weight for the complex:
1 Power Clean
1 Push-Jerk
1 Split Jerk
WOD
50 Handstand Push-ups
50 Deadlifts (225,155)
50 Ring Dips
50 Power Cleans (185,125)
Time to beat- 17:27 Spencer Hendel