The WOD for Friday

The WOD for Friday, April 7

Strength:
7 Rounds:
– Squat Clean, 2 reps, 60%-70%
– Strict handstand push-up (or progression), 3 reps
* Estimate your clean % for today, make them look perfect, this is the start of a progression in which we focus on these two moves.

MetCon:
5 Rounds for time:
– 10 lateral burpees over the bar
– 9 Deadlifts (75/55)
– 7 hang cleans
– 5 push press
* Go LIGHT and make this a SPRINT

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