10 RM TnG Squat Clean
Teams of 3:
With a 25 min clock…
3K Row Buy-In, split up as desired
In the remaining time complete AMRAP of:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo DL High Pulls (75/55)
1 athlete works at a time, split up reps as desired.
WolfPack Cubs Class warming down.
Strength: 14min EMOM
Odd – 45seconds of Double Unders
Even – x3 Squat Clean @ 75% of 1rm
WOD: 16min AMRAP
Power Clean 40/60
Burpee Box Jump
Ascending ladder 2,4,6,8,10…
Cash out: 50 Push Ups😨
Awesome work from all of our athletes and supporters at yesterdays competition in Kerikeri.
Warm up drill: 8 Rounds of TABATA on each movement.
Bear Crawl, Crab Crawl, Lizard Crawl, Duck Walk.
Finisher: 4min hold in the bottom of an air squat. Penalty for breaking your squat is 5burpees😊.
21 Thrusters 15/20
21 Pull up
15 Thrusters 20/30
15 Pull up
9 Thrusters 25/40
9 Pull up