In a 3 person team complete
6 RFT-
10 single arm DB OHS 50/35 (5 each arm)
20 HSPU 2:1
30 DB Deadlifts 50/35
40/30 Cal Row
*1 person works at a time*
**2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
WOD – Three rounds for time After warm up Squat Clean, 5-5-5 – Fifty percent of one rep max. For time: 95 /55 pound Squat clean, 21 reps 42 Back extensions 95/55 pound Squat clean, 15 reps 30 Back extensions 95/55 pound Squat clean, 9 reps 18 Back extensions Cool Down – K2E on Ropes…
Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…
Strength/Skill – Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before…
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3
Strength/Skill – Push Press – 3 Rep Max TnG 15 – 12 – 9 – 6 – 3 reps for time: Chest to bar pull-up Power Clean Push-up