Warm Up

3 Rounds
250m Row
10 Muscle Hang Power Cleans
10 Push Ups

Strength: Deadlift

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

AMRAP

ELITE

6 Minute AMRAP
15 Cal Row
15 Hang Power Clean (115/80)
4 Minutes Rest

6 Minute AMRAP
15 Cal Row
10 Burpee Over Rower

COMPETITIVE

6 Minute AMRAP
10 Cal Row
15 Hang Power Clean (95/65)
4 Minutes Rest

6 Minute AMRAP
10 Cal Row
10 Burpee Over Rower

PERFORMANCE

6 Minute AMRAP
10 Cal Row
10 Hang Power Clean (95/65)
4 Minutes Rest

6 Minute AMRAP
10 Cal Row
8 Burpee Over Rower

Stimulus Points

High Intensity Cardio Amrap, The Clean Weight Should Be Light Enough To Cycle Unbroken.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 6-10 Alternating Cossack Squats
Even Minutes) 10-15 Prone Neck Extensions

Cool Down & Dismissal

Upper Back Stretch On Rig
Chest Doorway Stretch