Monday 11.11.19

Pre : Metcon (Weight)Work to heavy hang power clean + push jerk complex.
or
EMOM 10
3 Deadlift, 2 hang power clean, 1 STO building to heaviest weight in the WOD.

L1 : Metcon (Time)With a partner, alternate rounds
6 rounds
12 Deadlift 95/65
9 Hang power cleans
6 shoulder to over head

4 rounds
12 deadlift 115/75
9 hang power cleans
6 shoulder to over head

2 rounds
12 Deadlift 135/85
9 hang power cleans
6 shoulder to overhead

L2 : Metcon (Time)With a partner, alternate rounds
6 rounds
12 Deadlift 135/95
9 Hang power cleans
6 shoulder to over head

4 rounds
12 deadlift 155/105
9 hang power cleans
6 shoulder to over head

2 rounds
12 Deadlift 185/125
9 hang power cleans
6 shoulder to overhead