Warm-up:
3 rounds:
10 Jumping Back Squats
10 Single-leg RDLs (may be unweighted)
10 Handstand shoulder shrugs
WL:
1) 5x5 Touch and Go Power Clean and Power Jerks a 80% of 5RM
Strength:
3A) Deadlift 5x5@60%, rest 90 sec
3B) 4x10 HSPU
Conditioning:
4) “Nancy”
5 rounds for time:
Run 400m
15 OHS (95/63)