040511 WOD

Warm-up:
Row 500m
20 Shoulder Dislocates
20 Overhead Squats w/ PVC
20 Good Morning w/ PVC
10 handstand push-ups

Strength:
5-3-3-1-1
Power Clean

CSCCa - Power Clean - Execution from Greg Werner on Vimeo.

If you want to go heavy, squat clean it!



Met-Con:
8 min AMRAP
9-6-3
Overhead Plate Lunge 25/15 (9 each leg - 18 total)
Knees-to-elbows
Burpees