WOD:
 
Every 4 min for 4 RDS
100′ Walking Lunge
15 DL 185/125
15/12 Cal Row
 
Accessory: 5×5 Weighted Pull-ups
 
 
Comp Rx:
 
1. Clean and Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
 
2. Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
 
3. Gymnastic Practice
10 Minutes of Handstand Walking Practice