WOD

3 Rounds for Time 200m Run 14 DB Hang Clean Thrusters 50, 35 200m Run 20 DB GTO

1) EMOM 12 2 Power Cleans + 2 Push Jerks 2) Build to heavy Power Clean and Push Jerk for the day

AMRAP 30 15 Med Ball Cleans 20, 14 10 Med Ball Burpee GTO 200m Run With Med Ball

For Time  *Cap 18 minutes 30, 25, 20, 15, 10 Power Cleans 105, 73 Push Jerks Box Jumps 24, 20

1.EMOM 12 Hang Power Snatch + OHS +Hang Snatch 2.Build to heavy hang snatch 

4x800m Run Rest 3 minutes between sets

1) Strict Press 8-8-8-8-8 2) AMRAP 6, Rest 3 min, AMRAP 6 10 Kettlebell Swings 53, 35 10 Air Squats 7 Burpees to Plate

1) Supine Grip Bent Rows 10-10-10-10-10 2) Romanian Deadlift 12-12-10-10-10-6-6

AMRAP 20 10 (5 each arm) Single Arm Devil’s Press 50, 35 20 Lateral Bar Hops 10 Back Squats 135, 95 *from the floor and... Read More

10 working Sets:  work range should be 60-75% of 1rm clean/jerk 2 Power Cleans + Push Jerk + Split Jerk