20th September 2016

Warm up
5 minutes jump rope
Barbell warm up x 2

Skills
Deadlift

WOD – Death by Hang clean
Hang clean – 80 % of your 1RM (no reset allowed / no dropping allowed)
Do 1 rep in first minute, 2 reps in 2nd minute and 3 reps in 3rd minute … go until fail
*Your score is final minute

5 minutes rest’

3 rounds of
60 seconds Plank hold
30 seconds rest

After bash
Stretch

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