WOD
Barbell Strength
Back Squat, 5 warm up sets, then 1-1-1-1-1
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Foundations
AMRAP
4 mins – deadlifts
3 mins – hang power cleans
2 mins – front squats
1 min – push press
2 mins – front squats
3 mins – hang power cleans
4 mins – deadlifts
4 mins – deadlifts
3 mins – hang power cleans
2 mins – front squats
1 min – push press
2 mins – front squats
3 mins – hang power cleans
4 mins – deadlifts
*95/65 | 75/55#
Conditioning
Partner WOD / 20 cap / 1 Works
50 Box Jumps, 20″
50 Jumping Pull ups
50 KBS 35/25
50 Walking Lunges
50 T2B
50 Push Press, 45/35
50 GHD Hip Ext
50 WBS
50 Burpees
50 Double-unders
50 Box Jumps, 20″
50 Jumping Pull ups
50 KBS 35/25
50 Walking Lunges
50 T2B
50 Push Press, 45/35
50 GHD Hip Ext
50 WBS
50 Burpees
50 Double-unders
Competition
For time / 20 cap
30/15 Ring Dips (m-high rings)
Row 2000m
20/10 Ring Dips (m-high rings)
Run 800m
10/5 Ring Dips (m-high rings)
30/15 Ring Dips (m-high rings)
Row 2000m
20/10 Ring Dips (m-high rings)
Run 800m
10/5 Ring Dips (m-high rings)
*Cool Down
Rest 1 minute following the workout
-then
AMRAP 1 – Hang Squat Clean 95/65 | 75/55
-then
AMRAP 1 – Hang Squat Clean 95/65 | 75/55