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