4 sets of:
Hang Power Clean x 3 reps
Rest 60 seconds
Side Plank x 30- 45 seconds each side
Rest 60 seconds
+
15,12,9
deadlift @ 50% of 1 RM
burpees
CrossFit
A. Power Clean 2,2,2,2,2. Rest 2minutes. Build to a heavy but solid form 2.
For time:
15,12,9
deadlift (use 1/2 bwt)
pull-ups
hand release push-ups
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