2-5-2016

LIFT

10x1 Deficit Clean Dead Lift off Plates @ 95%
10x1 Clean High Pull @ 80% of 1RM
5x3 Front Squats with a 3s pause @ 70%
10x1 High hang Full Clean @ 75% of 1RM Full Clean
7x1 Power Clean @ 80%
5x1 Full Clean @80-90%

SKILL

Cycling

0-3:00
5/3 ring MUs every 30s
-then-
3:00-6:00
30ft, 60ft shuttle every 30s
6:00 - 7:00
30ft, 60ft shuttle every 20s

WOD

Teams of 2

AMRAP12

Work out is synchronized

20 Burpees
20 OHS 95/65#
20 Push Press

Individual Option

20 Burpees
20 OHS 95/65#
20 Push Press