1:30 PVC Pass Throughs
50’ Walking Lunge
10 Empty Bar Hang Clusters
:20 HS Hold or barbell overhead locked out
Wod- A lot of this will be outside so you if you think you are going to melt because of the elements prepare accordingly.
AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner:
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters 95/65lbs
30′ UB OH Walking Lunge 95/65lbs The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.
Feel: Muscular Overload
Target Score: Each Partner performs 7+ Rounds
Firebreather Score: EMOM or faster
- Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.
- OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution.
We are looking for partners to trade fast sets back and forth for the entire 20 minutes. move through 2-3 reps of both movements, in succession, before determining if the weight is appropriate.
Extra work. please clear the rope area shortly BEFORE the next class starts. Not after
8 Rounds (Or next class starting is your time cap)
You dont have to wait for someone else to go if you want to start this. just go
10 Burpees to 6″ Target
1 Legless Rope Climb Rest 1:00