CrossFit
Hang Power Clean for Quality 3,3,3,2,2,2,1,1,1
21-15-9-9-15-21 (12 min cap)
Deadlifts 80/45
Ring dips
Quwwa Barbell
clean drills 1×3
Front squat – 6×3
Hang Clean 6 x 1 heavy but no misses.
Jerk from rack 6 x 1
3rounds
Ghd situps 15
barbell side bends 20
vert jumps 10 (high as possible)