MON 7/24/23 WOD

Warm Up - Use two DBs on the deadlifts and hang muscle cleans. Use a single DB on the overhead walk.  AMRAP 6:00:  50-ft bear crawl - 10 DB deadlifts - 50-ft single-DB overhead walk - 10 DB hang muscle cleans – Hang Clean Warm up – 5 hang clean pulls – 5 hang power cleans – 2 sets – Push Jerk Progression – 5 jump and land (hands at shoulders) – 5 jump, punch and land (arms extended) – 5 push jerks (empty bar) – 2 sets – Deadlift review – 5 DL (empty bar) – Load the bar – 3 Deadlifts + 3 Power cleans + 3 Push jerks – 3 sets (load up to working weight) –

WOD – 12 Min AMRAP
12 deadlifts L3-205/145# L2-155/105# L1-95/65#
9 hang power cleans
6 push jerks

Total Rounds + Reps

Post WOD - :20 hollow rock :10 rest – 8 rounds