Warm-up: Coach’s Choice
Strength/Skill: Shoulder to Overhead Complex
Push Press
Push Jerk
Split Jerk
12 Minutes to Find Your Heaviest Shoulder to Overhead Complex
WOD: 5 RFT (18 Minute Cap)
24 Deadlifts (95/65)(65/45)
18 Hang Power Cleans (95/65)(65/45)
12 Push Jerks (95/65)(65/45)
Stimulus/Focus: This is double rep DT with lighter weight. The goal is to hold onto the bar for 23 deadlifts, then break before completing the last deadlift into 17 hang power cleans, then break before completing the last hang power clean into 12 push jerks. See if you can do that for all 5 rounds!
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions