Warm-up:
2 rounds:
300-400m row
10 Band pull through
12 Dowel dislocates
15 Air squats
Mobility:
Banded hamstring floss, banded front rack mob
WOD A) (12 mins)
Clean and Jerk: 3 heavy sets of 1.1.1
(10s pause between singles)
Rest 2-3mins
WOD B) (20 min time cap)
CrossFit.com benchmark hero WOD: “DT”
Five rounds for time:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Rx: 155/105
Int: 125/85
Beg: 95/65
