Warm up/Skill – Hang Power Cleans

EMOM x 6 – 1 High Pull from Hang + 1 High Pull from Hang + 2” squat clean + 4” squat clean + full squat clean.  Work on footwork.

WOD

The Last WOD (for Bill and Melissa at CrossFit Colby)

7 Minute AMRAP

10 HSPU (sub is 10 pullups or ring rows)

1 Squat or Power Clean (pick your own weight, whatever weight you start with you stick with throughout)

Your score is the total amount of weight lifted

Rest 3 minutes

7 Minute AMRAP

10 HSPU (sub is 10 pullups or ring rows)

1 Deadlift (pick your own weight, whatever weight you start with you stick with throughout)

Your score is the total amount of weight lifted

You will have two scores – one for cleans and one for deadlifts

Elements WOD

For time
50 double unders
1 mile run
Rest 2:00
Run 800 M
Rest 2:00
Run 400 M
50 double unders