W.O.D:
Strength: Clean complex . %75-80 of Max. 4-Sets: every set in 2:00 min.
1- Clean Deadlift
1- Hang Clean
1- Clean
—Then—
3 sets : 3-Clean High Pull: %100-105 of max.
Metcon: 15-Amrap:
21-15-9
Single DB Devil’s Press
Pull Ups
American KB Swings
Core 6 Emom:
Weig. Plank Hold 30-45 sec. w/ Plate (10,15,20)