WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Work up to a heavy single-

1 clean + 1 push press + 2 jerks 

– 

For time-

21 Hang power cleans 95/135 

21 Lateral over the bar burpees 

21/30 cals assault bike 

15 Hang power cleans 95/135 

15 Lateral over the bar burpees 

15/20 cals assault bike 

9 Hang power cleans 95/135 

9 Lateral over the bar burpees 

7/10 cals assault bike 

Extra Credit 

Super set

4 rounds 

15 good mornings

10 bent over rows 

15-25 GHD sit-ups

-increase weight from last week-