Warm Up
Crossover Symmetry Shoulder Activation
-800 Meter Row
Then 3 Rounds of SLOW and controlled movement:
-10 Barbell Good Mornings
-10 Barbell Hang Cleans
-5 Push Ups
WOD
Each SET is 3 Rounds of:
-12 Deadlifts
-9 Hang Power Cleans
-6 Bar Facing Burpees
Once you Complete 3 Rounds (of the 12-9-6): Rest 2 Min
Repeat for 2 more Sets.
RX Men: 95#
RX Women: 65#
Score: Total Time (Including Rest) Goal: 13-17 Min