Warm Up
Repeat For 5 Minutes
10 Barbells Deadlifts
10 Barbell Rows
10 Barbell Muscle Cleans
10 Scap Pull Ups
Strength: Deadlifts
Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
1 Or More Reps X 85% 1RM
3 Reps X 80% 1RM
5 Reps X 70% 1RM
WOD
7 Minute AMRAP
ELITE
10 Power Cleans (95/65)
3 Bar Muscle Ups
COMPETITIVE
10 Power Cleans (95/65)
3 Chest To Bar Pull Ups
PERFORMANCE
10 Power Cleans (75/55)
3 Pull Ups
Stimulus Points
Move Fast And Go Unbroken.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 5 Kneeling Windmills Per Side
Cool Down & Dismissal
Forearm Stretch
Prayer Stretch