Warm-up
Row 500
35 squats
10 Pull-ups
Two rounds with a bar:
5 Power cleans
5 Front squats
5 Jerks
5 Rows
Stretching and discussing class for the day
Strength/Skill
Sumo deadlift high-pull 3-3-3-3-3
WOD
Five rounds, each for time, of:
5 Power clean
10 Front squats
5 Jerk
20 Pull-ups
Rest 90 seconds
Recovery
Posterior Chain
Band work from pull-up bar
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