-Warm up-
2 rounds of:
10 groiners
5 medball cleans
20 sec handstand hold
5 lateral step ups
10 sciatic nerve flosses
-WOD-
0:00-10:00
work to a max clean and jerk
10:00-18:00
3 Rounds:
25/20 cal row
12 hang cleans
9 push jerks
18:00- 24:00
every 1:30 (5 sets)
1 clean and jerk @ 90 % of part 1
