WOD
Strength
Power Clean + Front Squat + Push Jerk (1+1+1): 15 min to find Max for Complex
Conditioning
8 Rounds (20 min cap):
6 Power Snatch (75/55)
6 Burpees over Bar
60 second rest
Rx+ = (95/65)
Extra
Preference is for Extra to be done in separate (AM/PM) session
A) Deadlift: 8 minute warm-up and 1 attempt at 5RM
then immediately into ‘B’
B) AMRAP in 3 min:
12 Box Jumps (24/20)
12 Deadlifts (225/155)
rest 90 sec then AMRAP in 3 min:
12 Box Jumps (24/20),
6 Deadlifts (275/185),
rest 90 sec then AMRAP in 3 min:
12 Box Jumps (24/20)
3 Deadlifts (315/205)