Cathy running her 200 meters.
Power clean warm up
5 jump shrug
5 elbows high and outside
5 muscle cleans
5 power cleans pos 1
5 power cleans pos 2
5 power cleans pos 3
Clean 5.3.1.1.1
ground to shoulder
70%, 80%, 90%, 95%, 100+%
WOD
3 Rounds of:
50 Hip extension
50 Sit-ups
3 Rope ascents, 15'
RX+ 5 rope ascents
