wod

for time

2 power cleans 47/70
50 double-unders
4 power cleans 47/70
50 double-unders
6 power cleans 47/70
50 double-unders
8 power cleans 47/70
50 double-unders
10 power cleans 47/70

pre workout

on a 10:00 clock

3 hang power cleans

note: build to a heavy set
rest ~2:00 between sets

wod

for time

30 kb step ups 24/32
30 toes to bars
22/30 cal row
30 strict handstand push ups
22/30 cal row
30 toes to bars
30 kb step ups 24/32

note: hold the kb on the shoulder

wod

for time

50-40-30-20-10

burpees

note: run or row 400 meters after each set of burpees

wod

for load

3-3-3-3-3-3-3

overhead squat

post-workout

3 sets for load

10 snatch grip bent over rows