Warm Up
Repeat For 5 Minutes
15 Band Rows
15 Band Bicep Curl
15 Band Overhead Press
Strength: Pendlay Row
3 Sets X 8 Reps
Every 3 Minutes On The Minute
WOD
3 Rounds Time Cap 12 Minutes
ELITE
5 Hang Clean and Jerk (225/155)
20 Pull Ups
COMPETITIVE
5 Hang Clean and Jerk (185/130)
15 Pull Ups
PERFORMANCE
5 Hang Clean and Jerk (135/95)
25 Ring Rows
Stimulus Points
Heavy Barbell
Big Sets Of Pull Ups
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Cool Down & Dismissal
100m Walk
Prayer Stretch
Lying Thoracic Rotation Stretch