Warm-up
10 Clean Pulls
5 Walk outs + 2 Push Ups
10 Power Cleans
5 Walk outs + 2 Supermans
10 Front Squats
5 Walk outs + 2 Burps
10 Squat Cleans
5 Walk Outs + 2 Floor Mantis
Oly/Strength
20 minutes to establish a
3 RM Squat Clean
-You can drop and reset each time, but all three lifts must be immediately after one another
WOD 1
7 minute AMRAP
12 Hang Power Cleans (155,105)
12 Ring Dips
Open- 135,95
Rest 7 Minutes
WOD 2
7 Minute AMRAP
3 Front Squats (135,95)
3 Chest to Bar Pull-ups
6 Front Squats
6 Chest to Bar Pull-ups
…..
Open, 115,80