WOD - Thurs 18th Jan

Strength

E2MOM for 20:

5 Deadlift + 3 Power clean + 1 Hang clean

*Build to heavy, not TnG. Full squat on hang clean.

Metcon

3 Rounds for reps:

AMRAP in 1:

10 cal Row

Max rep D-Ball cleans 150/100#

*Rest 2:00 b/t, score = D-Ball cleans only

Conditioning

For time:

400m Sled push (20 laps) @BW/65% of BW

*EMOM starting on 0:00, perform 20 Double unders

[15 min cap]

Competition

Gymnastics:

5 Rounds for quality:

1 min Plank

20 Hip extensions

*Rest as needed

Weightlifting:

5x6(3+2+1) of 3 DB snatch + 2 DB OHSq + 1 DB squat snatch

*Increase across if possible. Must be TnG UB.

For quality:

5x100’ Sled rope pull AHAP

*Get each 50’ lap unbroken hand over hand