Mar 25, 2019

 

a) WARM UP:

2 Rounds (1 with dowel)

  • 5 clean high pulls
  • 5 front squats
  • 5 tall cleans
  • 5 squat cleans
  • 30s bottom front squat hold
b) STRENGTH:

Every 90s for 8 rounds:

  • 1 Clean (power or squat)
  • 2 Front Squat
  • 1 Shoulder to overhead

(if you squat the clean you still have to do 2 additional front squats)

c) WOD:

3 Rounds for time:

  • 9 Deadlifts (P: 60%, RX/RX+: 275/185)
  • 12 Handstand Pushups (P: from box, Rx+: strict)
  • 15 Bar facing burpees

*Rest 3 minutes between rounds

Posted in WOD