1. Clean & Jerk

Build to a heavy double:

Power clean + Push press

2. CF O wod

Part 1: 5/3/1 Strength cycle

a) Deadlift

5 (75%) – 5 (80%) – 5 (85%)

Notes: Fixed 5 reps, there is no “5+” for the last set. All reps are touch and go.

b) Strict Press

5 (75%) – 5 (80%) – 5+ (85%)

Part 2:  Conditioning

For time:

Cap: 5mins

100 Kettlebell swings

Notes: Athletes choose their own weight.

3. Gymnastics Strength

5 sets of:

Max strict handstand push-ups

4. Conditioning

21-15-9 reps for time of:

Bike cals

GHD sit-ups