WOD

Dead-Jump-Clean

By Lance Mosley

11/14/18

Mobility

Banded Front Rack Stretch
Wrist Stretches
Ankle Dorsi Flexion

5/3/1 Week 3 (Power Cleans)

75%x5
85%x3
95%x1+

WOD

3 RFT

15 DL
400M Run/Row
10 Box Jump Overs
400M Run/Row
15 DB Hang Power Cleans 35/50

Hard Core Fit

*Same reps and run/row
**Only standard box jumps and Med Ball Cleans