Shake you Rump

Strength

Every 90 seconds for 10 Rds (Build to a Heavy complex)

1 Power Clean + 1 Hang Power Clean + 1 Full squat clean

Performance Metcon "Rump Shaker"

5 Rds (12 min time cap)

6 Deadlifts (275/185)

9 Box Jumps/Step ups (30/24)

12 T2B

Fitness Metcon

5 Rds for time

6 Deadlifts (225/1550

9 Box Jumps/Step ups (24/20)

20 Sit ups