A. ENDURANCE/WARM UP:
Teams of 2 Relay race
*One works while one rests
1. Every :90 for 5 sets
Power Clean + 5 second eccentric (lowering) to low hang postion, hold for 1 second at the Hang, then Hang Squat Clean
2. Teams of 3
In 10 Minutes work up to a max weight of 1 Squat Clean + 2 Thrusters
Reach WOD 3
Teams of 3
25 Front Squats
*One athlete must complete all 3 movements and reps before next athlete goes *One Bar per team. Bar CANNOT touch floor during entire WOD
*1 Minute penalty accessed after WOD for each time bar hits ground.
*Score is total time for all 3 athletes to complete sequence
(145,95) —you can also do this solo if you do not have partners.
4-6×8 Reps Bent Over Dumbell or Barbell Rows –not pendlay rows, bar does not touch the ground. Just below the knees. 4-6×8 Barbell Bicep Curls
4-6×8 barbell Nosebreakers