10/4/2017

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Warm-up: 3 Sets:
5 Clean Deadlifts
4 Clean Pulls
3 Power Cleans
2 Front Squats
1 Clean

Strength:  Clean Pull + Power Clean + Clean
8×1   ( Sets should NOT vary by more than 10%)

WOD: 3 Rounds For Time:
20 Deadlifts, 185/125, 135/95, 95/65
20 Wall Ball, 20/14, 14/10           10’/9′

Extra Work: 3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side
100′ Death March

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