Strength Glute-Ham Development Sit-up 1-1-1-1-1 Conditioning (Time) 500 m row 1-min rest 20 burpee box jumps (24/20) 15 sumo deadlift high pulls (75/55) 1-min rest 500 m row 1-min rest 15 burpee box jumps 10 sumo deadlift high pulls 1-min rest 500 m row 1-min rest 10 burpee box jumps 5 sumo deadlift high pulls [...]

Weightlifting:  Hang Clean 1-1-1-1-1-1-1 Split Jerk 1-1-1-1-1-1-1 Conditioning: 21-15-9 Handstand Push-ups Slam Balls (20/15) Between each Rd perform 3 Bear Complex (155/105) WOD Notes: For the strength portion, you will perform 1 hang clean + 1 jerk every minute on the minutes for 7 min. Starting from the hang position, the barbell will start just above [...]