04.21.2023

Barbell Warm Up 1-2 rounds
3 reps each 
1. clean grip RDL
2. hang muscle cleans
3. front squats
4. push jerks
5. power clean and jerk
 
 
Strength
A.  3 sets of 1 hang clean + 1 clean + 1 jerk @ 70%
B.  6 sets of 1 clean + jerk @75-80%
C. 3 sets of 2 clean pulls @ 90-100%

WOD
Frantastic
15-10-5 
thrusters 115/80  95/65  75/55
chest to bar pull ups or pull ups

Rest 2:00

15-10-5
thrusters 95/65  75/55 45/35
pull ups or ring rows