BARBELL
1) Barbell Warm-up
2) Power Clean, 5@40%, 5@50, 5@55, 5@60, 5@70%
ACCESSORY
Dips 5×5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)
BODY-WEIGHT ONLY
RX / Partner / AMRAP 15
Row 10 cals
7 Burpees
50 Single-unders
__________
RX+ / Partner / AMRAP 15
Bike 5 cals
10 Burpee Pull-ups
50 Double-unders
WOD
AMRAP 5:
Buy-In: Run 600m
12 Deadlifts 185/135 | 155/105
12 Lateral Barbell Burpees
rest 1 min
AMRAP 5:
Buy-In: Run 400m
9 Deadlifts 225/155 | 185/135
9 Lateral Barbell Burpees
rest 1 min
AMRAP 5:
Buy-In: Run 200m
6 Deadlifts 275/185 | 225/155
6 Lateral Barbell Burpees
KICKER
For Time:
30 Muscle Clean + Strict Press, 95/65 | 75/55