WOD:

#Hang Loose (14min Cap)

3rds for time

500m Row

12 Hang Power Cleans (155/110) Rx+185/135lbs

50 Double Unders

STRENGTH:

Deadlifts

4 sets of 4 

CASHOUT:

3 Tire Flips

300m Run with Med Ball (Rx+Heavy Slam Ball)

Farmer Carry to Drive and Back

COMPETITORS:

SESSION 1:
1. Lower Body Pull
2×4 Sumo Deadlift with chains or bands

2. Odd Object Conditioning
3 RFT:
60m Sandbag Carry, 100/80
4  1-arm alternating DB Squat Snatches, 100/70 (2/side)
2 Pig or Giant tire Flips
4  1-arm alternating DB Squat Snatches, 100/70 (2/side)
60m Sandbag Carry, 100/80
Rest 2 minutes between rounds

3. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders

SESSION 2:
1. Plyometrics
3 max effort Broad Jumps

2. Sprints
A. 10 max effort 10m Sprints – working on starts, unlimited rest
B. 4x40m all out, unlimited rest
C. 1×300 yard Shuttle (6×25 yards, out and back)