A. Group warm up

B. WOD demo/barbell warm up

C. For time:
50 hang cleans 95/65
*can do hang snatches if you are experienced with that lift
40 tire jumps
30 push ups
20 pistol squats
*scale = air squats, split squats w/bench
100 DU’s
20 strict HSPU
*scale = push press with bar you use for cleans
30 pistol squats
40 tire jumps
50 hang cleans

*20 minute time cap
missed reps = 1 sec penalty

D. Cool down
Source: Workout Of The Day

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Jason Archer
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