With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
A. Strength: Power clean and Jerk Complex
2 Power cleans + 2 Hang Power clean + 2 Jerks
Start light and build in weight as you go. Keep each round under :30 of work. Lean towards good technique and quick sets over heavy loads.
Power cleans (115/75)
Time cap: 12:00
Extra Credit 1: DB Lateral Raises
4 x ME. Use a weight that allows you to perform 10-20 reps per set.
Extra Credit 2: Do the (new) W.O.W.
When the WOD is posted early...and it doesnt have burpees.
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