Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

+++++++++++++++++++++++

Strength: 20 Minutes to work up to a working or moderate weight power clean

+++++++++++++++++++++++++++++

WOD: 10! of

Hang Squat Clean @ 50% of established Power Clean weight,

Toes to Bar

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

+++++++++++++++++++++

WOD: For Time

1 mile row

2 mile run

3 mile Assault Bike

Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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Strength: Front Squat: 5x6;

OLY Bar RDL from rack: 3x6

+++++++++++++++++++++++++++

WOD: For Time

100 burpees