Warm Up:
Dynamic
Into
1x
10 Deadlifts
10 Hang Cleans
10 Front Squats
1x
8 Power Cleans
8 Push Press
8 Front Squats
1x
6 Power Cleans
6 Thrusters
Pre WOD:
Warm Up to Workout weight
Warm Up/Review Pull Ups
WOD:
4 RFT
10 Thrusters (115/85)
15 Power Cleans
20 Pull Ups
30/25 Cal Row or 30/25 Cal Assault Bike
*long workout so break up the cleans and pull ups into smart sets!
*one barbell