5 mins dynamic:

Running drills

Toe touches, straight leg bear crawl

Hip Extension Lunges, Lateral Lunges


2 Rounds:

10 Jumping Squats

15 Russian KB Swings

10-15 WY’s


WOD A) Hang Power Clean: 15 mins to build to a heavy triple – not max.


WOD B) With a partner, alt. rounds 12 Rounds for time (6 rounds each):

8 Hang Power Cleans @ 70-80% of A – must be unbroken

8 Burpees Over the Bar

1 Legless Rope Climb or 1 regular Rope Climb or 5 Ring Rows


WOD C) 2 Rounds NFT, all movements performed with a 3-4 sec negative:

10-12 Front Delt Raises (with light plates)

10-12 Side Delt Raises

10-12 Bent Over Rear Delt Raises

10-20 GHD Hip Extensions or 20-30 Banded Good Mornings