Warm Up: 400m run 2 rounds 3 inch worm push ups 5 tuck jumps 7 air squats WOD: A. 8 minutes to build up to a 1RM hang power clean B. 8 minutes pistol work C. For time: 1200m run 40 pistols, alternating legs 30 hang power cleans 205/115 Powerlifting: A. high bar back squat: 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes B. weighted pull ups: 3 x failure – 1 reps @70%, rest 3minutes C1. 3×10 glute ham raises, rest 30seconds C2. 3×25 butterfly sit ups, rest 30seconds
