1. Warm-up / mobilise
2. Skills
Deadlift
3 Conditioning
3 Rounds
2 x Deadlift
3 x Hang Power Cleans
4 x Front Squat
5 x Shoulder to overhead
4 x Front squat
3 x Hang Power Clean
2 x Deadlift
200m sprint
10 Burpee
There is no stated weight for this WOD - the idea is to pick a weight that you can get all the barbell work done without putting the bar down.
If you do put the bar down midway through, increase the run from 200m to 400m.
4 Recovery