(OlyNastics)
WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec/leg spierman, 20 sec down dog, 20 sec front rack str then: 2x: 2 BB squat cleans, 2 BB jerks, 5 hanging shrugs, 5 tight kipping swings, 20 singles
SOD
In 15 min, build to a challenging complex:
1 Squat clean > 1 Front squat > 1 S2OH
WOD
For time:
3 Rounds:
15 Power clean and jerks (115/80)
15 T2B
then
2 Rounds:
27/23 cal Row
75 Dubs (125 singles)
then
1x: 400m run
