A. Power Clean + Push Jerk 5×2
B. For time
15 TnG C&J
15 BBJO 24/20
rest 3min
12 TnG C&J
12 BBJO 24/20
rest 3min
9 TnG C&J
9 BBJO 30/24
rest 3min
6 TnG C&J
6 BBJO 30/24
4 sets – 37min Time Cap
800m Run
40 Abmat Sit Ups
20 BS 155/105
rest 2min
*sets should not take longer than 7 minutes, scale run distance and weight appropriately
A. 5 sets
15 TTB
25 Wall Ball
3-7 Muscle Ups
*scale to 7 Muscle Up transitions, or 7 Pull Ups + 7 Dips + 7 Burpees
B. Barbell Good Mornings 4×5
A. EMOM 6
2 Snatch
EMOM 6
1 Snatch
B.
Main site WOD 180110
AMRAP 10
5 Power Snatch 95/65
10 OH Lunge 95/65
1 Rope Climb
A.
EMOM 15
1-ME Cal Row
2-ME KB swing 70/53
3- rest
Immediately into
EMOM 15
1-ME Cal Row
2-Push-ups
3- rest
*score total Cals + Reps
B1. Ring Rows 4×8 w/ 1s pause at top
B2. Hollow Rocks 4×30
A. Press 3-2-1-3-2-1
*First set at 80%
B. 3 RFT
400m Run
21 Box Jumps 24/20
15 TTB
9 UB STOH
