STRENGTH/SKILL

A. Oly Complex:

One Set every 2 min for 10 min ; Build:

3x Hang Power Clean + 3x Front Squat +3x Thruster [unbroken]

F: 5x 2DB Front Squat + 5x 2DB Push Press + 5x 2DB Thruster

P/S: as rx; build

WOD

B. "I want to go fast. -Ricky Bobby"

4 Rounds For Total Reps in 12 minutes

20 sec on/40 sec off; high effort/CP

20 seconds Hang Squat Clean

40 seconds Rest

20 seconds Strict Handstand Push Ups

40 seconds Rest

20 seconds Airbike

40 seconds Rest - go back Hang Squat Clean

F: DB Goblet Squat + 2DB Seated Press + Airbike

P: 115-135/75-85# + Strict HSPU

S: + 185/125dHSPU; hands on 45/25#