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WOD - Saturday, 10/29/2016

WU:

3 RNFT

10 Double USSR KBs (2 KBs/2 hands)

10 Wallballs

1 Stiff-legged Bear Crawl (2x length of gym)

A. Strength: Clean complex (10 minutes)

Work up to a heavy complex of:

1 Power clean + 2 jerks. 

B. Conditioning (20 minutes, 12 working)

"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Jerks (95/65)
Time remaining: Max Effort Burpees

Rest 4:00

 

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Jerks (135/95)
Time remaining: Max Effort Burpees

Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)
Time remaining: Max Effort Burpees

Score = total burpees. 

Extra Credit (cool down): 5 minutes of monostructural work of your choice.

Extra Credit (core): Weighted GHD Sit ups

3 x 10-20

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