WOD:

1) Hang Power Clean: 1 Rep EMOTM x 15 minutes

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) 8 minute AMRAP:

8 Ring Rows

8 Box Jumps 24/20

8 Burpees

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed. 

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