WOD - Thurs 25th Jan

Metcon:

AMRAP in 7:

12 Deadlift 70/45

9 Hang power clean 70/45

6 Push jerk 70/45

*Rest 3:00

AMRAP in 6:

9 Deadlift 80/50

7 Hang power clean 80/50

5 Push jerk 80/50

*Rest 4:00

AMRAP in 5:

6 Deadlift 92.5/62.5

5 Hang power clean 92.5/62.5

4 Push jerk 92.5/62.5

Conditioning:

“100%”

For time:

40 Box jump overs 30/24”

20 D-Ball clean 150/100#

COMPETITION

Gymnastics:

AMRAP in 5:

10 Power snatch 62.5/42.5

3 Muscle-ups

Weightlifting:

4x10 Alt reverse lunges @50% BW (Front rack)

4x10 1 Arm DB half kneeling press

*Mod weight

4x10 1 Arm DB high pull

*Mod weight