Strength:

Every minute on the minute, perform 2 reps of:

Hang Power Clean*

For max load

*Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.

 

Conditioning:

Hero WOD

“Dallas 5”

5 minutes of:

Burpees

Then, 5 minutes of:

7 Deadlifts (155/103)

7 Box Jumps (24/20″)

Then, 5 minutes of:

Turkish get-ups (40/25)

Then, 5 minutes of:

7 Snatches (75/55)

7 Push-ups

Then, 5 minutes of:

Rowing for calories

 

For Score

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations

WOD courtesy of crossfit.com Read the story of the 5.

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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