WEIGHTLIFTING
Clean & Jerk 3 rounds of 3 cleans and 1 Split jerk @ 85% (of 1 rep)
Hang Power Clean 3×3 (find 3 rep max)
Back Squat 3×3 @ 75% of 1 rep. Go deep, and pause at bottom.
Conditioning (optional)
2-3 rounds of 10-15 reps of:
GHD sit ups
Hip and Back Extension
L-Pull Up
Post loads WODHOPPER!!!!