WOD
Warmup 400m Run 1:00 Min GHD Back Extension Hold 15 Chin Ups 30 Hollow Rocks Skin the Cat Skill 3 Hang Snatch Build to a heavy set WOD (0:00 – 10:00)
EMOM
A – Squat Clean and 2 Jerks (work up to 75%)
(10:00 – 20:00)
B – Hang Squat Clean (find a 1RM)
(24:00 – 30:00)
C – 6 minute AMRAP of:
1 Power Clean (225/150)
2 Jerks
3 Front Squats
4 Chest-to-Bar Pull-Ups
(34:00 – 40:00)
D – 6 minute AMRAP of:
2 Power Cleans (135/95)
4 Jerks
6 Front Squats
8 Toes-to-Bar
Record:B, C, D Scores