Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Empty Bar Deadlift
10 Empty Bar Muscle Clean
10 Empty Bar Front Squat
10 Empty Bar Push Press
Strength
Deadlifts
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Weighted Sit-Ups
EMOM x 4 Sets x 10 Reps
WOD
10 Rounds For Time
COMPETITIVE
1 Power Clean (95/65)
2 Thrusters (95/65)
3 Power Snatches (95/65)
4 Front Squats (95/65)
5 Deadlifts (95/65)
PERFORMANCE
1 Power Clean (65/45)
2 Thrusters (65/45)
3 Power Snatches (65/45)
4 Front Squats (65/45)
5 Deadlifts (65/45)
LIFESTYLE
1 DB Power Clean
2 DB Thrusters
3 DB Power Snatches
4 DB Front Squats
5 DB Deadlifts