Warm Up
11 wallballs every 30 sec x 5 min
15-20 min mobility
A. Build to a heavy power clean and jerk
3×10 touch and go pc and jerk
B. Heavy Barbell Rows
5×5
Class COULD BE INSERTED HERE.
C. max hs walk rest 90sec 100 ft hs walk rest 30 sec 80 ft hswalk
D. 4 rounds
30 alternating pistols + 25 kb swings 70/53+ 25 C2B
accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec l sit hold+ 15 seated leg raises x 4 rounds