Warm up:
Warmy+
5,5,3,1,1 of power cleans. Use weight where your 5’s are moderate, add 5-20#’s to your weight when preforming the 3 rep set. Then find your 1RM on the next 2 sets. In between sets, bear crawl to half court.
Xfit WOD:
15 minute AMRAP of;
15 deadlifts (115/75)
10 box jumps (24/20″)
5 push presses (115/75)
Pull up work;
7,6,5,5,4 (on last rep, lower half way and hold for 30 secs.)
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