Friday WOD:

 Warm-up

Tabata (4x20:10)
Double Unders
Wall Walks
Med Ball Cleans
Hollow Rocks

*Barbell complex
deadlift, power clean, push press, squat clean, push jerk, front squat, split jerk

Weightlifting

Big Clean Complex (1-1-1-1)High hang squat clean+Hang squat clean+Squat clean+push press
High hang squat clean + Hang squat clean +Squat clean+push jerk
High hang squat clean + Hang squat clean + Squat clean+ split jerk-12 movements per round
-increase weight per set if possible

Metcon

Metcon (Time)Complete for Time:
50 wall ball shots (20/14lb to 10/9ft)
50 D.U
40 box jump overs (24/20)
50 D.U
30 Deadlifts (135/105)
50 D.U
20 HSPU
50 D.U
10 Hang Squat Cleans (135/105)
50 D.U