A) STRENGTH

1) Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00
– build to a 1RM.
– Beginner: 6 x 3 (with a band if possible) at a moderate weight.

2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)

B) ”Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap

C) EXTRA CREDIT

Reverse Crunch + Deadbug: 3 x 10. Rest 60s.