Wod 3/11

Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10 min 10 Hip bridges 10 Banded RDL 10 Deadlifts with barbell 10 box jumps 10 Banded pull apart 5 Wall handstand 20 sec Double unders
16min Build up to a 3RM squat clean or power clean
Then
Take 50% of that weight and do touch and go squat clean or power clean for as many reps as you can
Metcon 5 rounds TC 15 min8 pull ups BG: jumping pull up 16 American KB swings 20/12kg BG: 16/8kg 32 Double unders or 64 singles BG: Practice DU for 20 sec