WOD

Running Clock  ( 38 mins )

0 – 10 mins

5 x 2 min rounds – building

6 Front squats from the floor –

^^ 3 sec tempo on first 3 reps

10 – 13 mins  – rest

13 – 20 mins

7 min AMRAP

@ 70% of 1RM Clean & jerk

(RX  90/60)

1 – 2 – 3 – 4 – 5 etc

Power clean & jerks

2 – 4 – 6 – 8 -10 etc

TTB / SLR / HKR

20 – 24 mins – rest

24 – 38 mins

1km run OR 1200m Row

40 SGL DB OH Walking Lunge

Remainder of time

AMRAP of

30 ALT DB Snatches

15 HSPU or HRPU

RX   22.5 /15

INT   20/10

BEG  10/5