Warm-Up/Mobilize   

6x TGU

6x RDL

6x Russian KB Swings

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5 sets building to a heavy Barbell Complex...

1x Squat Clean

1x Squat Clean and SPLIT Jerk

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3 attempts at max L-Sit hold

*parallettes or blocks* 

work on position if less than 10secs

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WOD

5 Rounds for time- 

Do not drop the bar, if you do complete a 5 burpee penalty

 

5 x Hang Clean 60/40kg

7 x Push Press 60/40kg

9 x Front Squat 60/40kg

 

3-2-1 GO!!! 

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