EQUIP: Barbell (c: 115/85, p: 95/65, f: 65/35), Plates for 2 Reloads, Pull-Up Set-Up, Slam Ball (30/20+)
WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*10 ea. (w/ PVC): Pass Thru, Press, OHS, Snatch Pull
*1-2-3-4-5 Inchworm-Push Up Ladder
*5 x Body Blaster (Burpee-Pull Up-K2E)
*Warm-Up WOD-specific movements
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10 Minute AMRAP -
*5 x Power Snatch (c: 115/85, p: 95/65, f: 65/35)
*10 x Pull-Up
5 Minutes to:
1. REST
2. Reload Barbell for next set
3. Complete 20 x Burpee
in any order desired
10 Minute AMRAP -
*7 x Clean & Jerk (c: 135/95, p: 115/75, f: 95/65 or less)
*8 x Chest-to-Bar Pull-Up
5 Minutes to:
1. REST
2. Reload Barbell for next set
3. Complete 20 x Bar-Facing Burpee
in any order desired
10 Minute AMRAP -
*10 x Deadlift (c: 205/155, p: 185/135, f: 135/95 or less)
*5 x Bar Muscle-Up (sub1: 5 x Skin-the-Cat, sub2: 5 x Body Blaster)
Upon Immediate Completion: 20 x Double-Slam “Slurpee" (30/20)(c: 40/30)
SCORE = Total Rounds + Reps over all 3 Sets
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