Friday the 7th

I.
3  Rounds (NFT)
12 Hang Cleans 95/65#
12 Push Ups
Out and Back: Bear Crawls/Long Jumps

II.
1RM Power Clean

III.
3 Rounds
Row 500m
Rest 2:00

IV.
35 Strict Handstand Push-Ups For Time
*After every break complete 7 Squat Jumps
10 Minute Cap

V.
3  Rounds (NFT)
100m Run
30s Front Rack Hold @80+% of 1RM Clean

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Filed under 3 Rounds, accessory work, crossfit, Olympic Weightlifting, strength & conditioning, WOD

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