Power Clean
5-5-5-5-5
then:
3 RFT
25 GHD situps
15 D-Ball Cleans* (100/70#)
*The “cleans” in the workout are ground to over the shoulder, with no requirement to pass below parallel.
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Thruster 3-3-3-3-3-3-3-3
Supine ring pull-up — 3 max sets, rest as needed
Rest
15 min AMRAP:
10 box jumps, 36″ (30″ box with 2 45lb plates on it)
2 front squats, using weight of heaviest set of thrusters
Endurance: Four runs for max distance:
Run 2 min, rest 90 seconds
Run 90 seconds, rest 1 min
Run 1 min; rest 45 seconds
Run 45 seconds
WOD1: Divide class into two teams—medball cleans
– Each person goes through line and does 10—judges count good reps
– First team with prescribed number good reps wins
WOD2: Partners: 10 min AMRAP:
200m farmer’s run with kettlebell (1.5/1 pood) and medball (20/14 lb) – each partner has one; switch each round
Each partner does 10 single arm kettlebell swings, alternating hands each rep