WOD
Bar & Accessory
A) Overhead Squat, 3×5 @ 70% of 1 RM
B) Muscle Cleans, 3×5 (same weight as A)
C) Seated Box Jump, 3-3-3
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Foundations
Teams of 3 / AMRAP 20
1 Sled Push D&B, 4/2 | 3/1
Run 1 lap around bldg
5 Burpees
*Stay in order / Each round = 7 reps /
Conditioning
Partner WOD / AMRAP 7
P1 – Pull-up Bar hangs with Med Ball b/w feet, 20/14 | 14/10
P2 – Burpee Box Jumps or Step-ups, 24/20″
-rest 1 min
AMRAP 5
P1 – Plank Hold w/ 45/25# plate on back
P2 – WBS
-rest 1 min
AMRAP 3
P1 – Overhead Hold 95/65 | 75/55
P2 – Pull-ups
P1 – Pull-up Bar hangs with Med Ball b/w feet, 20/14 | 14/10
P2 – Burpee Box Jumps or Step-ups, 24/20″
-rest 1 min
AMRAP 5
P1 – Plank Hold w/ 45/25# plate on back
P2 – WBS
-rest 1 min
AMRAP 3
P1 – Overhead Hold 95/65 | 75/55
P2 – Pull-ups
Competition
3 RFT / 15 cap
150 DU’s | Masters 75
10 OHS, 135/95 | 105/70
150 DU’s | Masters 75
10 OHS, 135/95 | 105/70
*Cool Down
Rest 1 min after WOD
-then
30 Clean & Jerks for time, 95/65 | 75/55
-then
30 Clean & Jerks for time, 95/65 | 75/55