WOD:

1) Touch and Go Power Clean and Push Jerk: 5-5-5-5-5

Warm-up appropriately then work through 5 Heavy sets of touch and go Power Clean and Push Jerk. There should not be extended pauses in any position. Check the below video for what we are looking for. Thing about how you’d like to do something in a Met-con. Go as heavy as possible. Rest 2-3 minutes between sets.

A good example here
2) 5 rounds AQAP:
9 Deadlifts 275/185
11 Burpee Lateral Bar Hops
1 Rope Climb 20ft
Extra Work:
3) Kettlebell Turkish Get-up: 3 sets of 3 reps/side
Work as heavy as possible on these. They don’t need to be fast. Alternate sides every rep. One set is a total of 6 reps. Rest 90 seconds between sets.

For results post weight of each set of Touch and Go Power Clean and Push Jerk, and time to complete Met-con along with any scaling used. If you did Extra Work post weights of each set.

Post results/thoughts to comments
– Jade