A.3 Hand Release Deadlifts @ Max Load
This should run from 15-35 on a running clock
B.As Many Rounds and Reps as possible in 5 minutes:
Max Unbroken Toes to Bars
Start a new round after you can't do any more unbroken reps of the last movement.
This should run from 40-45 on a running clock
C.As Many Rounds and Reps as possible in 8 minutes:
8 Single Arm Dumbbell Hang Snatches @ 50/35 lbs
6 Box Jump Overs 24/20 inches
2 Wall Walks
This should run from 52-60 on a running clock
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
