Monday

Lift

Every 2 minutes for 24 minutes complete

1 dead lift

1 hang power clean

1 front squat

The complex should be unbroken, there is a lot of rest so a good goal would be to increase in load every set. 

Wod:

3 rounds

400 M run

12 Power clean 155/105

9 burpee over bar

 

Post wod core:

max plank hold