CFE:

TT 10 calories on the bike

5 x 100m run, 10 jumping air squats, 30 sec rest
4 x 200m run, 20 jumping lunges, 30 sec rest
3 x 300m run, 30 air squats, 30 sec rest
2 x 400m run, 40 mountain climbers, 30 sec rest

Then: 3 rounds
12-15 front raise to lateral raise
12-15 bicep curls
12-15 OH ring tricep extensions

CF:

1. Warm-Up
   WOD Specific Warm Up
   
2. Strength
   HANG POWER CLEAN
   Build to a Heavy Double
3. Conditioning
   “DT”
   5 Rounds:
   12 Deadlifts
   9 Hang Power Cleans
   6 Push Jerks

Barbell: 155/105