1. Clean & Jerk

Build to a heavy complex:

1 Power clean + 1 hang squat clean + 1 push press + 1 Jerk

2. CFO wod

For time:

75 Push press 75/55 lbs

20 Ring muscle ups

*Everytime you break on a movement complete 20 shuttle sprints 25 ft

3. Conditioning

20mins for total cals of:

Bike 45s

15s Rest

Row 45s

15s Rest

3. Midline Accessory

5min plank hold

*Every time you break 7 GHD sit-ups