Warm-up:
Row 400 meters
10 dumbbell cleans
10 PVC pipe shoulder pass throughs at bottom of the squat
10 Good mornings with PVC
10 medball cleans
10 jumping pull-ups or ring rows
10 kipping pull-ups or pull-up negatives (jump and lower slowly)
10 back extensions
10 hip extensions
Lift:
Power Clean
Work up to a max set 5
Touch and go at the bottom only
WOD:
3 rounds for time of:
25 hip extensions
Row 500
25 pull-ups
L1- Pull-up modifications: Elevated ring rows
L2- Rx
L3- Strict pull-ups
Olympic Weightlifting Rest Day