Hang Power Clean, Push Jerk, Split Jerk, Kettlebell Swings, Lunges, Hollow Rocks, Ring Rows, Banded Push Downs

Strength:

Hang Power Clean + Push Jerk + Split Jerk  5 x 1.1.1 @70%, every :90.

• In between sets, 10-15 banded pull downs

Metcon:

5 rounds of :30 work/:30 rest:

• Russian Kettlebell swings (70,53)
• Walking Lunges
• Hollow rocks
• Ring rows
• Banded Push Downs