crossfitphotos (225 of 231)

Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
3 Plank to Squat
12 Band Good Mornings

Work
Prep:
1×12 RDL+ 3 Hang Hi Pull+ 3 Hang Power Clean (bar only)
2×6 Deadlifts+ 2 Hang Hi Pulls+ 2 Power Cleans (from floor) +3 Kip swings (work up in weight
1×3 Power Cleans at working weight

Two Round of 9 Minutes works:
In the first 3 minutes, AMRAP of:
3 Power Cleans (M:185/155/135/95, W:123/103/93/63)
3 Bastards

In the second 3 minutes, AMRAP of:
6 Box Jumps
6 Toes to Bar

In the third 3 minutes, AMRAP of:
9 Deadlifts
9 Ab Mat Sit ups

6 Minute Rest

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