Sunday the 22d (@1100)

1111

I. 
1. Hip Extensions x 25
2. 3 Rounds
10 BB high hang squat cleans
5 Kipping HSPU w/hold

II.
Clean Complex* 5×2 @70% of 1RM
*power clean;push jerk;front squat;hang squat clean;split jerk

III. 
AMRAP (4) x 3
15 OHS 115/75#
10 Calorie row
Rest 1 minute between AMRAPS

Then, choose TWO of the following:

IVa.
21-18-15-12-9
Sumo DLHP 115/75#
Burpees to 6″ target

IVb.
3 Rounds
30 Calorie row
Rest 30s
30 Calorie row
Rest 30s

IVc.
5RM ‘Pretty’ touch and go deadlift

IVd. 
100 Kipping HSPU for time*
*Complete 30 double-unders every time you break

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Filed under amrap, crossfit, fitness, New Cycle, Olympic Weightlifting, strength & conditioning, WOD

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