Warm Up
Mobility
Amrap 6’
5 muscle clean-5power clean-5 front squat-5 strict press-5 push press-30 DU
Skill
Load Increase hang squat clean and jerk KB and strict Pull UP
2 rounds of
200m run-8 hang squat clean and jerk-4 weigthed strict pullup
Met Con
5 rounds for time of:
400-m run
15 hang squat clean and jerks Dumbell
9 weighted strict pull-ups
End Of The Wod
3 sets of: Max DU-1’30 rest