A.
10min EMOM:
(Power Clean & Push Jerk) x 2
*Build into a heavy double and maintain for all 10min. NO tap-n-go. Drop the bar and reset after the first jerk. Don’t waste time resetting. Grab, set, and pull.
B.
Deadlift
5 @ .5
5 @ .6
5 @ .7
C.
3 Rounds NFT:
6 GHRs
9 GHD Sit-ups
6 Bulgarian Split Squats (per leg)
D.
20min AMRAP
200ft Zercher Carry (185, 135)
200ft Sled Pull (180, 135)
10 Tire Flips
*80% perceived exertion
A. 185
B. 155,185,215
C. Done w/53lb kb
D. 3 rounds and 150ft carry (used 165 for zerchers on 2 rounds then dropped to 135)
A: 175
B: 185, 225, 265
C: done up to 53
D: 2 rnds and sled carry. Rx. Not bad. I had to put all equipment away on my own, including the huge tire about a half mile away.
A. 225
B. 205-245-285
C. Done. No weight
D. 4 rounds at 20:03. 135 on zerchers. That big tire sucks.
A. 190
B. 225, 260,305
Did KF14 hspu/box jump wod= 2:56