Warm-Up

3 Sets:

500 Meter Row or 20 Cal Bike

Then,

3 Sets:

:10 Bar Hang
10 Sit-Ups
50 Meter Skipping High Knees
50 Meter Jog

Strength/Skill

Deadlift

15 Minutes to build to a heavy triple or work on technique.

Try to increase weight from last week. All reps should be touch-n-go.

WOD

Complete 4 Sets

Against a 2 Minute clock:

Run 200 Meters
15/12 Push-ups
Hang Power Clean x max reps 135/95
Rest 2 minutes between sets

Scale Push-ups/run volume to allow for :30 of HPC