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WOD - Friday, 11/10/2017

WU: (5:00)
3 Hang Muscle Cleans (1" above knees)
3 Front Squats
3 Tall Cleans
3 Cleans
x 3

A. Strength: Clean (20:00)
5 x 1.1 @85%

B. Conditioning:
"15.4/13.4 Mashup"
AMRAP 9
3 Bar facing burpees
3 Cleans (165/115)
6 Bar facing burpees
3 Cleans
9 Bar facing burpees
6 Cleans
12 Bar facing burpees
6 Cleans
15 Bar facing burpees
6 Cleans
18 Bar facing burpees
9 Cleans...etc

Each round, the number of bar facing burpees will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 9 minutes
 

Extra Credit: GHD Hip Extensions

3-5 x 12-25

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