FRIDAY

WOD

Oly:
Every 2:00 For 10:00
1 Power Clean + 1 Hang Squat Clean (ak) + 1 Jerk
(build to a heavy/max complex)

MetCon:
In 8:00 do:
30 Assault Bike Calories
Then in remaining time AMRAP of:
3 Power Cleans (185/125)
12 Wall Balls (20/14)
(goal is unbroken sets of power cleans & wall balls)

Strength:
Sumo Deadlift
5-5-5-5-5
(start at 70% of 3rm and build across sets)