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Thursday Nov 9

Warm Up-
As Group: 3 Rounds
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
100m Run


Pick 1

Strength/Bar Conditioning-
*3min to get to starting weight*

3min AYCE 155/105
9 Power Cleans
9 Front Squats
9 Push Jerks
AYCE Squat Clean Thruster in remaining time

-3min REST-

3min AYCE 185/125
7 Power Cleans
7 Front Squats
7 Push Jerks
AYCE SCT in remaining time

-3min REST-

3min AYCE 205/145
5 Power Cleans
5 Front Squats
5 Push Jerks
AYCE SCT in remaining time

Endurance-
*3min to set up ropes/get thruster weight*

3min AYCE x 5 Rounds-
2 Rope Climbs/4 Pulls
20 Sit Ups
20 Dubs/FR
AYCE Squat Clean Thrusters 115/85 (Rx2 95/65)


WOD-
15min AYCE-
10 Deadlift 225/155 (Rx2 185/125)
150m Run
20 Wall Ball 20/14# to 10ft


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