Warmup: ROM drills, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: “Helen” 3 rounds: 400m run 21 KB swings 55/35 12 pull ups Cooldown: stretch calves, hip flexors, hamstrings and shoulders. Roll out
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