Warm-up
10 double kb hang clean and jerks
Run 1 loop
10 double kb hang clean and jerks
Strength &Gymnastics
Tempo Squats (3:1:1)
3-3-3-3-3
-Between sets complete 5 HSPU Negatives from a deficit. If able use the parallettes. This should be a slow descent – shoot for 5 count. Take your time and do it right.
WOD
800m Run
30 Clean and Jerks (155,105)
800m Run
Open/Masters (135,95)