Mon – 02/10/2014

WOD

1) 8 minute AMRAP:
5 Thruster (135/95)
10 Power Clean
10 Strict Pull-Ups

Rest 4 minutes, and then,

2) 8 minute AMRAP:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then,

3) 8 minute AMRAP:
10 Burpees
20 Push-Ups
30 Abmat Sit-Ups

COMP

1) EMOM for 8 minutes:
Front Squat x 3@75-80%

2) Clean 5×3
Rest 10 sec between reps, Rest as needed between sets. Build over the course of the five sets to a heavy triple.

3) For max reps:
Max UB Power Cleans (175/120)
Rest 2 minutes
Max UB Power Cleans (155/105)
Rest 2 minutes
Max UB Power Cleans (135/95)

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

4) For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)