WOD
AMRAP in 20 minutes, in teams of two:
24 Wallballs (20/14)
20 Strict Pushups
16 Deadlift (225/155)
100 DU
R+ Solo: 5 AMRAPs of 4 min. on/2 min. off:
12 Wallballs (20/14) (men shoot to 12′, women 10′)
10 HSPU – Open standard
8 DL (225/155)
60 DU
*focus on moving steadily and making transitions seamless, if you have to stop during transitions your pace is too quick
Extra
After Conditioning
3 sets of 5 muscle snatch as warmup
15 min. clock
Min. 0-4 – EMOM building:
-2 Clean Pull to Explode + Clean from Power Pos.
Min. 4-10 – every 90 sec. building:
-Clean + 5 sec. Jerk Dip Hold + Jerk
Min.11-15:
-Find Clean & Jerk 2RM in remaining time