Friday, August 19, 2016

Press, Push Press, Push Jerk, OHS, Front Squat, Back Squat


WOD

Bar & Accessory
A) Clean High Pull + Muscle-Clean, 3-3-3
B) Power Clean + Push Jerk, 2-2-2
C) Squat Clean + Front Squat + Split Jerk, 1-1-1

_________________________________________________________________________

Foundations
3 Rounds
AMRAP 1 - KBS, 55/35 | 45/25#
AMRAP 1 - Burpees
AMRAP 1 - Single-unders
AMRAP 1 - Thrusters, 45/35/15# bar
-rest 1 min


Conditioning 
5 minutes
Max reps Shoulder Press (3 points for each rep)
Max reps Push Press (2 points for each rep)
Max reps Push Jerk (1 point for each rep)
95/65 | 75/55#

-rest 1 min

5 minutes
Max reps OHS (3 points for each rep)
Max reps Front Squat (2 points for each rep)
Max reps Back Squat (1 point for each rep)
95/65 | 75/55#

*Both hands stay on the bar at all times / Rest as needed but if the bar touches the ground that portion of the WOD is over.
** Convert total points to reps / Score = total reps


Competition 
For time / 13 Cap
500 Double-unders
* Do 3 UB Squat Clean & Jerks, 155/105 | 135/95 each time you stop


*Cool Down 
Rest 1 min after WOD
-then
Max effort unbroken WBS, 20/14 | 14/10


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