Strength WOD
Take 12 min to find a heavy weight
Clean Pull (shrug at the top) + Power Clean + Hanging Power Clean
-Record highest weight-
then
Take 10 minutes to find a
3 Rep Deadlift
(Work to a challenging touch and go weight, with perfect form. Flat back and tension in the hamstrings)
(no score, use this as warm up time for the WOD)
WOD
30 Deadlifts (275/185)
30 Burpee Pull ups
10 min CAP
Scaling option if you need to get in and out of a band do the work below
30 Pull ups + 30 Push ups
Justin = Athlete
Comp WOD
Same as above
then
30 Deadlifts (275/185)
20 Muscle ups
-For Time-