EMOM for 14 Minutes

odd - 3 Hang Power Clean + 1 jerk

even - 15 hollow rock (level 3 - 10 Toes 2 Bar)

--then-- 

4 Rds For Time:

10 Deadlifts @ 90% of weight from EMOM

10 Burpees over the bar

1 Power Clean & Jerk

 

** all levels. 

 

Comp hw

1) work up to a heavy 5 rep bench press

2) 4x10 glute ham raises

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource