Warm-up:

3:00 min bike erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
5 Pull-ups
20 Plate hops

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

15 @ 50%
12 @ 57%
9 @ 65%
3x5 @ 70%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 8 Shoulder to overhead 50/35kg
2) 60 Double-unders
3) 8 Pull-ups
4) 14/11 Calories bike erg

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Bonus:

6 x 8 Banded chest to bar pull-ups
4 sets of 10 Reverse hyper or weighted hip extensions
4 sets of 10 Toes up romanian deadlifts with dumbbells

Core:

Accumulate 5:00 min of sandbag bearhug hold
*18 GHD penalty everytime you drop the bag

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