WOD
Bar & Accessory
A) Clean High Pull + Muscle-Clean, 3-3-3
B) Power Clean + Push Jerk, 2-2-2
C) Squat Clean + Front Squat + Split Jerk, 1-1-1
_________________________________________________________________________
Foundations
3 Rounds
AMRAP 1 – KBS, 55/35 | 45/25#
AMRAP 1 – Burpees
AMRAP 1 – Single-unders
AMRAP 1 – Thrusters, 45/35/15# bar
-rest 1 min
Conditioning
5 minutes
Max reps Shoulder Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65 | 75/55#
Max reps Shoulder Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65 | 75/55#
-rest 1 min
5 minutes
Max reps OHS (3 points for each rep)
Max reps Front Squat (2 points for each rep)
Max reps Back Squat (1 point for each rep)
95/65 | 75/55#
*Both hands stay on the bar at all times / Rest as needed but if the bar touches the ground that portion of the WOD is over.
** Convert total points to reps / Score = total reps
Competition
For time / 13 Cap
500 Double-unders
* Do 3 UB Squat Clean & Jerks, 155/105 | 135/95 each time you stop
*Cool Down
Rest 1 min after WOD
-then
Max effort unbroken WBS, 20/14 | 14/10
-then
Max effort unbroken WBS, 20/14 | 14/10