Monday

Lift:

Take 20 minutes

8 Power clean to Overhead (push press, push jerk or split jerk) light weight

6 Power clean to Overhead (adding load)

3 Power clean to Overhead (adding load)

1 Power clean to Overhead adding load until you find max for the day

Lots of time so rest between lifts!

Wod

Emom for 10 minutes

7 Thrusters 75/55

4 Burpees over bar

Rest 3 minutes

Emom for 10 minutes

20 Double unders

5 Dead lifts 155/105

complete all reps in the Minute. Try to get it done in time for 10-15 seconds of rest before the next minute hits. Adjust reps if needed but it should be a struggle to get the work done and get some rest.

Post Wod core

10 sets of 10 second

Hollow rock