[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
3 Rounds
200m Run
10 Shoulder Press
10 Pause Good Mornings
10 Abmat Sit Ups
Strength:
5 Sets of 3 Reps
2 Pause Haulting Clean Grip Deadlift
Pause for 2 seconds at each of the following positions-
2″ below the knee and mid thigh
WOD:
Every 90 seconds for 15 minutes
(10 sets)
5 Hang Power Cleans
15 Hand Release Push Ups
(Pick a load on the Hang Power Cleans in which you can do unbroken, but will be extremely challenging in the later rounds)
Cash Out:
2 Sets
Supine Ring Rows x10 reps
Rest 60 seconds
Hollow Body Hold or Rock x60 seconds
Rest 60 seconds[/fusion_text][/fullwidth]
