Wednesday, July 31st

Warm-up
400M Run
3×5
RDL
High Hang Clean Pull
Hang Muscle Clean
Hang Power Clean
Strength
Find a heavy set of the following complex:
1 Muscle Clean + 1 Hang Power Clean
WOD
5 Rounds For Time: *18 min cap
16 Single DB Step Ups (50/35) *one dumbbell hold in front of chest or behind neck
14 Single Arm DB Hang Power Clean and Jerk (50/35) (7L/7R)
12 Plate Weighted Sit Ups (45/25)