WARMUP
10 min AMRAP
1 min cardio
5 Scap Retractions
3 Kip Swings
3 T2B
3 Pull-ups
Then…
Burgener Warmup
STRENGTH
Power Snatch
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
WOD
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts 185/135
Rest 5 Minutes
AMRAP 5:
Chest to Bar Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats 95/65
*2 separate scores for deadlifts and front squats
OPTIONAL POST WOD
3 Rounds For Time:
400 Meter Weight Vest Run
60 Second Weight Vest Bar Hang