Warmup

Block Snatch Pull

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

Block Snatch High Pull

3 Sets of 3

All Sets: 65%

Block Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

WOD

 PRESCRIBED

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

 

If you complete the three rounds within the 4:00 window, increase the weight to the next load. Once athlete finishes the round, they can immediately start next round. Athlete does not have to wait for the next 4:00 mark to continue.

 

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – AMRAP with remaining time

 

ALTERNATE WEIGHTS

Round 1 – 75, 55lb

Round 2 – 95, 65lb 

Round 3 – 115, 80lb 

Round 4 – 135, 95lb

Round 5 – 155, 105lb – AMRAP with remaining time